Luanna Rivera, Registered Dietitian

09/05/2023

Eph. 6:16 • 5:29

02/19/2021

01/13/2021

Are you looking to take the first steps to better your health?

Are you looking to focus on physical and mental health this year?

The COVID-19 pandemic has affected our lives in so many ways. One thing to remember is that you are not alone. You are not alone with your worry, stress, anxiety, and other mixed emotions. If you are looking to better yourself and your health this year, join this Zoom session on Friday at 6pm! I will be teaming up with an amazing LICSW Kerry Morrison to discuss the basics of physical and mental health.

Hope to see you all there!

Zoom link to join:
https://zoom.us/j/96166712464?pwd=VGhIK01RbVFhTktsRUorT0M0Y3J0UT09

01/13/2021

Looking for some direction when shopping the produce section? There are some major benefits to choosing what’s in season. Keep this list of seasonal fruits and veggies in mind the next time you hit the grocery store this month!
Repost from
❄️JANUARY: the month of citrus fruits and root vegetables! 🍊

What are the benefits to eating with the season?

1. It’s cost effective! Seasonal produce tends to be cheaper because the supply is higher and it is readily available

2. It’s more nutritious! Produce has the highest nutrient content during its peak season and ripeness. Unnatural processes are needed to make certain fruits and vegetables available year round. Nutrient depletion occurs over time when produce is traveling, sitting in storage, or sitting on store shelves for prolonged periods of time

3. In-season produce can taste better! Imagine a fresh picked strawberry from the farmers market in the summer, versus a strawberry from the grocery store in the winter

TIP: you can buy frozen produce at any time, even if you want berries in the winter months. Frozen produce is picked at peak ripeness and frozen soon after, sealing in the beneficial nutrients 🍓

09/25/2020

Did you miss the first class in our Family Nutrition virtual class series this week? That's ok!
There are still three more FREE classes left to help you and your family. Our next class will be a cooking demonstration on Wednesday 10/7/2020 at 5:30PM EST for "Make Your Own Power Bowl Cooking Demo!" (Registration link in comments).

Include the whole family and follow along to build power bowls for dinner while you learn some meal prep tips. Bonus: Letting kids build their own bowl from fresh healthy ingredients helps them stay a part of the process and get more excited to try new foods! ;)

08/14/2020

Repost from
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pineapple 🍍 mango 🥭 & kale 🥬 smoothie bowl ✨ with Greek yogurt, topped with unsweetened coconut flakes & granola 🌞

07/17/2020

The pair made headlines when they shared their experiences earlier this Summer - now they have discussed them on PCRM's podcast

05/12/2020

Amp up the protein in your diet by using canned staples like beans, fish and more.

04/23/2020

  Keep Your Kids Snacking Healthy! By Jennifer Wall  Posted April 18, 2020  In Blog Keep Your Kids Snacking Healthy!2020-04-182020-04-23/wp-content/uploads/2019/05/nim-logo-large-rgb-horizontal_284x81.pngNutrition in Motionhttps://www.nimrd.com/wp-content/uploads/2020/04/kelly-sikkema-212376-unsp...

04/21/2020

Due to the COVID-19 pandemic, Nutrition in Motion has moved all in-person nutrition sessions and upcoming appointments to our HIPAA compliant video conference platform (Zoom) to keep everyone safe.

This will allow us all to keep practicing appropriate social distancing while ensuring that our clients are able to continue their nutrition counseling treatment.

This is a time more than ever to prioritize our health status, and we are committed to continue to provide everyone with access to care without interruption!

Whether it is to discuss meal options/meal planning during this pandemic, ways to manage stress, management of a chronic disease, fueling for exercise or any other topics, I am here to help!

Set an intention to make self-care a priority:

Be open to video-conferencing sessions. This might feel different and new, but telehealth has been around for a while and allows us to stay connected and provide you support during this time.
If you are worried that you are not tech savvy enough for online appointments, I will walk you through it before your appointment. I'm here for you!

Staying consistent with adequate, nutritional intake helps us stay healthy, stable, and gives us the energy we need to manage stress!

I understand that schedules are subject to change with school closings, changes at work, and more; I encourage everyone to be flexible and adaptive as we navigate this in the coming weeks. I will also explore financial accommodations should you need!

Stay safe and healthy everyone!

04/07/2020

SHIFT YOUR MINDSET: negative thoughts shift to positive thoughts! Our mindset dictates our mood, our choices, and how we view situations. When you have a negative thought, challenge yourself to shift it to a positive one. Check out more of Jessica Schores, RD, LDN great tips on reducing your stress: https://www.nimrd.com/blog/reducing-stress-during-our-new-normal/

Having trouble? Connect with one of our Registered Dietitians for help: https://www.nimrd.com/request-appointment/

04/06/2020

  Stay Active for Self Care: 7 Fitness Tips for Keeping Active While the Gym is Closed By Jennifer Wall  Posted April 6, 2020  In Blog Stay Active for Self Care: 7 Fitness Tips for Keeping Active While the Gym is Closed2020-04-062020-04-06/wp-content/uploads/2019/05/nim-logo-large-rgb-horizontal_...

04/03/2020

DAY 4: EAT HIGH FIBER FOODS!
Whole grains and legumes provide fiber for a healthy gut. Since the gut is a major center of immune activity, it’s important to keep it balanced! These foods also contain B vitamins and zinc for added immune support. The fiber in oats activates NK cells due to their high B-glucan content.

Article: https://nutritionstudies.org/whole-grains-good-or-bad/

Recipe: https://nutritionstudies.org/recipes/salad/four-bean-salad/

Video: https://youtu.be/_KgWlSIE_-c

04/03/2020

DAY 3: EAT LESS FAT - FOCUS ON HEALTHY FATS!
Diets high in unhealthy fats impair immunity by decreasing the function of T-cells. Fried foods and those containing oil, promote inflammation and hinder appropriate immune responses. Research has shown a link between reduced-fat diets (20% of calories) and the increased activity of natural killer cells, an important component of the immune system’s response. On the other hand, a moderate consumption of healthy fats such as those found in nuts and seeds aids in the absorption of fat-soluble vitamins like A, D and E, which are crucial for immune health. Brazil nuts and sunflower seeds - a good source of selenium, a key player in immune health. Pumpkin seeds provide magnesium and zinc which work to strengthen our immune system. Omega-3 fats found in flax seeds, chia seeds, and walnuts, help to tame systemic inflammation and free your immune system to defend against pathogens.

Article: https://nutritionstudies.org/new-to-an-oil-free-diet-heres-what-you-need-to-know/

Recipe: https://nutritionstudies.org/recipes/dip-spread/blueberry-grape-chia-seed-jam/

Video: https://youtu.be/XIaykFpwZ4Y

04/03/2020

DAY 2: EAT NUTRIENT DENSE, HIGH ANTIOXIDANT FOODS!
Diets centered around whole plant-based foods appear to stimulate natural killer cell activity. Natural killer cells are part of the innate immune response that hones in on pathogens, including viruses and tumors. Include plenty of bright and colorful fruits and vegetables in your diet. Vibrant colors signal the presence of antioxidant and anti-inflammatory phytochemicals like carotenes, polyphenols, flavonoids and anthocyanidins. Mushrooms are superstars when it comes to boosting immunity! They contain selenium, Vitamin D, antioxidants and polysaccharides that help regulate immunity and reduce inflammation.

Article: https://nutritionstudies.org/plants-plate/

Recipe: https://nutritionstudies.org/recipes/main-dish/portobello-fajita-stir-fry/

Video: https://youtu.be/dEVT0RB4v44

04/03/2020

Join our 7-Day Immune System Boost!

DAY 1: EAT YOUR GREENS!
Leafy greens are filled with fiber along with crucial vitamins, minerals, and plant-based phytochemicals. These biologically active compounds detoxify the body by neutralizing free radicals, inhibiting enzymes that activate carcinogens, and boosting immunity. According to research, the consumption of cruciferous greens may control the activity of vital immune cells through the activation of a gene known as T-bet. This gene instructs precursor cells to develop ILCs which plays a vital role in protecting the body from infection.

Article: https://nutritionstudies.org/take-back-your-power-immunity-boosting-foods-and-tips/

Recipe: https://nutritionstudies.org/recipes/sides/easy-balsamic-potato-salad/

Video: https://www.youtube.com/watch?v=FNUxkffqqs4

04/01/2020

I often get requests to discuss the latest diet trends and trendy detox drinks in nutrition (celery juice, 5 day apple cider vinegar diet, carnivore diet, pegan diet, worst versus best foods for weight loss, and the list could on and on)... And if you are reading this, it is likely that you are some...

03/24/2020

: Studies show that boost concentration and for up to five hours because the antioxidants in blueberries stimulate the flow of blood and oxygen to your – and keep the mind fresh.