Emily Richters Fasciana LLC

05/13/2025

Have you ever met with a Dietitian??

Share how they have helped you meet your health goals!

https://www.votervoice.net/EATRIGHT/1/Surveys/11695/Respond?fbclid=PAQ0xDSwKQsPhleHRuA2FlbQIxMAABp41rTGSQ-urWCYvLjEMjSIF8BjOu3iFMqZI9XV1oKtAd9gJUCVrLLnwipt4L_aem_8o9znijq7hNwMBFhgT7r-A

Sharing your nutrition story is helpful to others who can benefit from increased access to nutrition care.  Your unique story personalizes the impact nutrition can have on health and helps legislators understand the need to address barriers to...

04/07/2025

Spring sports and off-season sports - get your deal today!

THREE sessions:
- Goal setting each visit
- Meal guides and grocery list
- Sport season planning

Schedule your warm-up call now for pricing and details!
www.erfnutrition.com

01/01/2025

And onto the next year!

Cheers and thank you to my followers!

Looking forward to more athletes tuning in to learn the importance of Nutritions effect on their sport and performance!

Every athletes needs are different. Every sport is different.

12/01/2024

Parents and Coaches- Santa is calling!
Student athletes with busy schedules forget one of the most important parts of their sport- their nutrition! And as a parent, it's probably just as hard to make sure meals and snacks are on hand.
Fueling their performance early is going to ensure they are meeting their needs as a growing adolescent, having the energy they need to learn and get good grades, AND then have the necessary fuel to build muscle, strong bones, and develop skills in their sport.

Set-up a warm-up call with me to learn about the packages I have to get your student athletes nourished all year round.

10/23/2024

Hi everyone! Introducing myself to any new followers- welcome!
I'm Emily, a registered dietitian, focusing on athletes fueling their performance while ensuring adequate growth ensues!

As a former soccer and volleyball player, I understand the hassles of meal timing and eating foods that didn't help my performance.

Adolescent athletes are in their prime time for fueling appropriately, and it's something that tends to be forgotten.

Through fueling our bodies appropriately, not only can our bodies grow and strengthen, but sports performance can excel, students can do well in the classroom too, and I'll set your athlete up for a nourishing, healthy future!

Reach out to me, DM, or schedule a warm-up call on my website www.erfnutrition.com to get started!

*Nutrition isn't a one time service, it's not a physical purchase, but the dedication to setting goals and experimenting with your individual needs, food preferences, and schedules is what can create an elite athlete! *

09/19/2024

This is suchhhhh a simple and quick recipe!

It is loaded with fiber, flavor, and it is fast!

Recipe took me

08/26/2024

I love the time of year when all the tomatoes are just about done, and I can make salsa!!
This year is all from everything homegrown besides the lime juice, pepper, and yes- omg- salt!

-About 10 small to medium tomatoes
-1 cubanelle pepper (could have done 2)
- 1 spicayyyyy pepper (not hot yet, but I'm sure tomorrow as the flavors sit it'll be spicier!)
- 4-5 cloves garlic
- 1 full lime, juiced
- salt and pepper to taste

Chop it all up, mix together, add the juice of lime and season with salt and pepper.

I have also in the past added the same seasonings I would for my homemade gluten-free taco seasoning (cumin, chili powder, onion powder, garlic powder, if no fresh garlic, coriander or fresh cilantro, paprika).

Such a great, refreshing topping on eggs in the AM To get some vitamin c, lycopene, and fiber
Enjoy with your usual Tortilla chips (limit the salt if you are mostly going to serve for this purpose as Tortilla chips typically are salted).
Put atop a protein like chicken or top on burrata (my fave!).
And many more ways---

What's your fave way???! Comment Below 👇!

06/26/2024

Last night was Taco night at the Fasciana House, and it's one of my favorite meals we make. (I'm also biased because I love tacos and nachos 😋)

Tacos are such a versatile meal, packing tons of protein from turkey, beef, chicken, tofu, lentils and/or beans.

Topping lettuce with some rice (any kind will do, for more fiber, grab a brown or whole-grain rice- white seen here because that'd what I had in my pantry), followed by your proteins, cheese, and any other toppings can make a balanced meal!
Protein- Vegetables - Fats - Carbs- Dairy if you can .. 4/5 food groups from MyPlate-not bad!

Cheese 🧀
Salsas 🍅
Olives 🫒
Plain Greek yogurt instead of Sour cream
Maybe some queso.....
Sautée peppers and onions 🫑🌶🧅
And - don't forget the guac! 🥑

We also make our own seasonings as shown in picture 2 because of my Celiac- most taco seasonings have wheat, used as a thickener, so making ourselves is much easier and fresh!

Every athletes needs are different. Every sport is different.

06/23/2024

A favorite Summertime recipe is this Lemon Dill Garlic Hummus.

It is so versatile and took me 20 minutes from prep to cleanup.

Nutritionally, hummus offers a great source of plant-based proteins which are going to load you up with fiber - a common nutrient the typical Western diet is low on. Magnesium (Mg) is an electrolyte and needed for all your metabolic pathways, and legumes pack a good punch of Mg for you.

It's versatile because hummus can be used in many ways:
-as a dip with vegetables like zucchini, mushrooms, carrots, bell pepper slices, radishes, celery broccoli, cauli...I can keep going.
- a great spread on crackers, whole-grain bread, or pita
- use instead of mayonnaise as a sandwich spread
- use as a thicker sauce on pasta 😋

You can substitute fresh, roasted garlic for minced, powdered or dried to cut down on prep time (chopping takes me the longest!).

Change up the flavors as you please.

RECIPE
-15 oz can chickpeas, drained and rinsed
- 2-4 cloves of garlic, minced and roasted in olive oil
- 1 lemon, zested and juiced
- 2 tablespoons fresh Dill, chopped
- 1/3 cup olive oil (more as needed)
- salt and pepper

-Add to a food processor and blend until we'll combined.

Every athletes needs are different. Every sport is different.

06/10/2024

Today, I wanted to be able to add some credentials to my name. Most post on passing a test, getting credentials, or other exciting news.
I've been waiting to take this Specialization for Oncology Nutrition examination for almost a year. However, numerous life things came up.
It was either don't take the test or let's see what happens.
I studied as best I could closer to, and well, I didn't pass.
Although I'm sad, I know this was a sign that there's more to come.
This wasn't unfortunately giving me a promotion or the dedicated time I need for these patients, or the ability to do research.
I'll be doing the exact same thing without these extra credentials- giving the best, evidence-based oncology nutrition care to Veterans.
It might be a sign something else is to come, and I'm okay with that!
We all need fulfillment in our roles, and maybe this is a sign to reach for that even more now.

Thanks to my hubby for my flowers, for the pasta sauce and wine tonight, and instead of sorrowing and crying (although that's totally fine to do!), I got myself a fun drink and gave my car a much needed clean! 🧼

01/27/2024

You may have noticed, I haven't posted much lately.

Some may say this is the best way to get clients, but I beg to differ.

I'm still here if you need me, but my posts will be fewer.

I've decided to use my energy elsewhere.

I've been reminded, we can't do everything- as much as we may want to.

My passion hasn't left, I'm still passionate about helping learn how their nutrition can impact their ability to improve performance in their sport and create healthy behaviors.

I'm just a DM or an email away!

I'm using my energy in places I prefer, places I want to be, places I want to go.

And staying true to my authenticity.

So here's to taking my energy to positive places! 🎉

For now I'll say
GOOOOOOOOOO LIONNNNSS!!!! 🦁

11/10/2023

A lot has been going on for me, hence the minimal posts.

👉 Volleyball season ended, but now I get to play once a week 🏐

👉 Taking care of my health and well-being in new ways

👉 Grind study time for my CSO (Dietitians Certified Specialist in Oncology)

I have been in the Oncology realm for the past 5 years, but eager to keep learning and expanding my services to the community through my practice.

There's a lot of misinformation out there during cancer care (Celery cures cancer, Keto is the best, etc.).

What isn't discussed is long-term effects of dieting, limiting nutrients during treatment, Malnutrition, and inadequate lean muscle mass in cancer patients.

Excited to further engage in this population and discuss the importance of Nutrition, activity, and survivorship for cancer!