• Is it a cake? Is it oatmeal? It’s birthday cake baked oats 🎂🙌🏼 Since we just talked about B vitamins and baked oats are all the craze right now, I figured it was only perfect to go ahead and post this recipe and share the *deliciousness* 😋 Whole grain oats have a considerable amount of nutrients packed inside. B vitamins being one of the biggest. Thiamin (B1) is the main B vitamin found in oats, but they also have riboflavin (B2), niacin (B3), as well as pantothenic acid. Talk about a great source of B vitamins! Not to mention, oats are rich in fiber as well as contain other micronutrients like vitamin E, folates, iron, and more! This recipe yields 3 servings. Here’s what you’ll need: 120 g old fashioned oats 1 1/3 cup milk 2 tbsp honey 1 tsp baking powder 40 g protein powder 1/2 cup applesauce 1 tbsp chia seeds 1 tsp vanilla Pinch of salt Sprinkles (optional) Whipped topping (optional) Blend all of the ingredients together in a blender (besides sprinkles & whipped topping), pour mixture into a greased baking dish, top with sprinkles, and bake at 400 degrees for 20-25 minutes. Top with whipped topping and your baked oats are done!😍 Add a tbsp of peanut butter for some extra fat 🥜 Per serving with sprinkles & whipped topping: 398 calories, 10g fat, 56g carbs, 21g protein
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    Is it a cake? Is it oatmeal? It’s birthday cake baked oats 🎂🙌🏼 Since we just talked about B vitamins and baked oats are all the craze right now, I figured it was only perfect to go ahead and post this recipe and share the *deliciousness* 😋 Whole grain oats have a considerable amount of nutrients packed inside. B vitamins being one of the biggest. Thiamin (B1) is the main B vitamin found in oats, but they also have riboflavin (B2), niacin (B3), as well as pantothenic acid. Talk about a great source of B vitamins! Not to mention, oats are rich in fiber as well as contain other micronutrients like vitamin E, folates, iron, and more! This recipe yields 3 servings. Here’s what you’ll need: 120 g old fashioned oats 1 1/3 cup milk 2 tbsp honey 1 tsp baking powder 40 g protein powder 1/2 cup applesauce 1 tbsp chia seeds 1 tsp vanilla Pinch of salt Sprinkles (optional) Whipped topping (optional) Blend all of the ingredients together in a blender (besides sprinkles & whipped topping), pour mixture into a greased baking dish, top with sprinkles, and bake at 400 degrees for 20-25 minutes. Top with whipped topping and your baked oats are done!😍 Add a tbsp of peanut butter for some extra fat 🥜 Per serving with sprinkles & whipped topping: 398 calories, 10g fat, 56g carbs, 21g protein
  • Since we've talked about macronutrients, it's time to dive into micronutrients! Starting us off will be our B vitamins. These guys are vital to our overall well-being. They play very important roles in our metabolism, development, and cellular function. For most, deficiency in these vitamins is relatively uncommon. If you consume a balanced diet with a variety of fruits, vegetables, whole grains, and proteins, you will likely get the right amount of each B vitamin you need! However, there are definitely some cases where we need to be more conscious of making sure we meet our needs. 🥑 For those of you who are vegetarian or vegan, vitamin b12 is one you should be especially aware of. B12 is found mostly in meats and animal products, although some cereals may be fortified with it. If you aren't consuming these types of products regularly, you may need to consider supplementation. As always, speak with your doctor or dietitian before starting any supplements. 🤰 Before and during pregnancy, getting adequate amounts of folate is especially important to ensure the baby is developing properly. Folate is needed to reduce the risks of neural tube defects. For a more bio-available version of folate, look for it in the methylfolate form! Want to be sure you're getting all the nutrients you need? Click the link in our bio and schedule your free discovery call!
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    Since we've talked about macronutrients, it's time to dive into micronutrients! Starting us off will be our B vitamins. These guys are vital to our overall well-being. They play very important roles in our metabolism, development, and cellular function. For most, deficiency in these vitamins is relatively uncommon. If you consume a balanced diet with a variety of fruits, vegetables, whole grains, and proteins, you will likely get the right amount of each B vitamin you need! However, there are definitely some cases where we need to be more conscious of making sure we meet our needs. 🥑 For those of you who are vegetarian or vegan, vitamin b12 is one you should be especially aware of. B12 is found mostly in meats and animal products, although some cereals may be fortified with it. If you aren't consuming these types of products regularly, you may need to consider supplementation. As always, speak with your doctor or dietitian before starting any supplements. 🤰 Before and during pregnancy, getting adequate amounts of folate is especially important to ensure the baby is developing properly. Folate is needed to reduce the risks of neural tube defects. For a more bio-available version of folate, look for it in the methylfolate form! Want to be sure you're getting all the nutrients you need? Click the link in our bio and schedule your free discovery call!
  • We've talked protein and carbohydrates, now it's time to talk fats! Head on over to the blog and read all about fats and the role of them in your diet. Link in bio!
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    We've talked protein and carbohydrates, now it's time to talk fats! Head on over to the blog and read all about fats and the role of them in your diet. Link in bio!
  • This lovely pasta salad features crisp arugula, fresh tomatoes and basil, penne pasta, and the star of the show: ✨edamame✨. Edamame is an immature soybean that provides a great amount of protein in just a little package! There's 20g of plant-based protein in each serving of this salad. Plus it's SO easy to make! Try substituting regular penne for chickpea pasta for extra protein! Just boil 5oz of penne pasta according to package directions. Slice in half 1 pint of cherry tomatoes. Whisk together 2 tbsp of balsamic vinegar, 2 tbsp olive oil, 1/4 tsp salt, 1/4 tsp pepper, and 1 clove garlic. A few minutes before the pasta is done, add an 8oz bag of frozen shelled edamame to the boiling water. After that, combine all the pieces and top with a bit of fresh basil leaves. This recipe makes 2 servings.
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    This lovely pasta salad features crisp arugula, fresh tomatoes and basil, penne pasta, and the star of the show: ✨edamame✨. Edamame is an immature soybean that provides a great amount of protein in just a little package! There's 20g of plant-based protein in each serving of this salad. Plus it's SO easy to make! Try substituting regular penne for chickpea pasta for extra protein! Just boil 5oz of penne pasta according to package directions. Slice in half 1 pint of cherry tomatoes. Whisk together 2 tbsp of balsamic vinegar, 2 tbsp olive oil, 1/4 tsp salt, 1/4 tsp pepper, and 1 clove garlic. A few minutes before the pasta is done, add an 8oz bag of frozen shelled edamame to the boiling water. After that, combine all the pieces and top with a bit of fresh basil leaves. This recipe makes 2 servings.
  • Today's post is all about protein! Protein is one very important nutrient to get in our diets. It's needed for all sorts of processes within our bodies to help us function well 💪🏃‍♀️ While it's most commonly known to be in meats and animal products, protein is also available in plant-based sources like beans, whole grains, and nuts. Protein is made up of 20 different amino acids. 9 of those, called essential amino acids, cannot be made within our body so we have to get them from food. Not all protein sources contain all 9 amino acids. This is especially important for vegans, vegetarians, and those who enjoy a mostly plant-based diet because many plant protein sources are considered incomplete proteins. Beans, for example, are missing the essential amino acid Methionine. If you don't consume meat or animal products regularly, be sure to try and intake a variety of other protein sources (check out slide #3) to make sure you're getting in all of those amino acids you need! Just how much should you be getting, anyways? While requirements will vary person to person, at least 25 grams at each meal is a good place to start (unless you have kidney disease, then check with your doctor or dietitian)! When thinking of snack foods, try getting some protein paired with some fat and some carbohydrates, like cottage cheese + a piece of fruit, or a deli meat + cheese + tortilla roll-up. These nutrients combined help give you a filling snack that provides a nice bit of energy 🤸‍♀️
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    Today's post is all about protein! Protein is one very important nutrient to get in our diets. It's needed for all sorts of processes within our bodies to help us function well 💪🏃‍♀️ While it's most commonly known to be in meats and animal products, protein is also available in plant-based sources like beans, whole grains, and nuts. Protein is made up of 20 different amino acids. 9 of those, called essential amino acids, cannot be made within our body so we have to get them from food. Not all protein sources contain all 9 amino acids. This is especially important for vegans, vegetarians, and those who enjoy a mostly plant-based diet because many plant protein sources are considered incomplete proteins. Beans, for example, are missing the essential amino acid Methionine. If you don't consume meat or animal products regularly, be sure to try and intake a variety of other protein sources (check out slide #3) to make sure you're getting in all of those amino acids you need! Just how much should you be getting, anyways? While requirements will vary person to person, at least 25 grams at each meal is a good place to start (unless you have kidney disease, then check with your doctor or dietitian)! When thinking of snack foods, try getting some protein paired with some fat and some carbohydrates, like cottage cheese + a piece of fruit, or a deli meat + cheese + tortilla roll-up. These nutrients combined help give you a filling snack that provides a nice bit of energy 🤸‍♀️
  • Happy national RD day! 🥥🍓
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    Happy national RD day! 🥥🍓