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Real Food Nutrition in a Fast Food World

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Dessert

Dessert, Recipes, Snacks & Sides

Easy Chocolate Hummus Recipe

Gluten-Free Cherry Crumble with Whipped Greek Yogurt

Dessert, Snacks & Sides

Chocolate Strawberry Dipped Marshmallows (Valentine’s Day)

Dessert, Recipes

Gingerbread No-Bake Cookies (Gluten-Free, Dairy-Free, Nut-Free)

Dessert, Recipes, Snacks & Sides

Chocolate Peppermint Crinkle Blossoms (Gluten-Free, Dairy-Free, Nut-Free)

Dessert, Recipes

Easy Gluten-Free Apple Crisp

Dessert, Recipes

5-Ingredient Homemade Chocolate Peanut Butter Cups

Dessert, Snacks & Sides

Red, White, & Blue Berry Popsicles (Dairy-Free)

Strawberry Mocha Milkshake

Dessert, Recipes

3-Ingredient Raspberry Lime Sorbet

Dessert, Recipes, Snacks & Sides

Berry Lemon Cheesecake Dip

Pear Cranberry Crisp (Gluten-Free)

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@thesassydietitian

🏞Hiking is one of my all-time favorite activiti

🏞Hiking is one of my all-time favorite activities. And with the cooler weather and wide-open spaces, it seems like more and more people are hitting the trails. (#ad)
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🙂You guys have been asking me how to prepare for hiking and while there are a lot of different things to worry about, my #1 tip is proper fueling and hydration for your adventure.
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🙌🏻When packing your bag, make sure to prioritize:
1) Water - You'll be sweating a lot! Plan to drink about 16-24 ounces per hour.
2) Electrolytes - Sodium and potassium are important to stay hydrated and help prevent muscle cramping.
3) Carbohydrates & Protein - Keeping your energy levels high and your hanger away means enjoying your hike to its fullest.
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🙏🏻For me, this looks like:
1) A bladder filled with 3L of water. Sometimes I'll also bring a water bottle for extra storage.
2) A few salty snacks like pretzel sticks plus electrolyte tablets or drink mixes that I can add to water.
3) Portable and nutrient-dense options like @clifbar Energy Bars. With an ideal mix of beneficial carbohydrates from organic rolled oats and sugar, plus moderate amounts of protein and fat these bars provide the sustained energy I need for long hikes.
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🤷🏻‍♀️You don’t need to fuss over fancy supplements or gourmet meals when you hike, but your nutrition can certainly make or break your day. Make sure you’re prepared!
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👇🏻Comment below with your favorite hiking snacks and be sure to check out the Clif Bar & Company Energy Playbook (link in bio) to learn more about how to find the right energy for your adventures.
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#energyplaybook #craftedwithpurpose #fuelyouradventure #hikingsnacks #clifbar #hikingadventures #girlswhohike #hikingtips

💧Hydration Station Upgrade!
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🥰I've been keeping a secret from you guys and it's time I share with you a little bit about what's been brewing besides coffee over here.
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🌈We are excited to announce that there will be a new sassy addition to our household this coming February!
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🌈We have been holding our breaths for many months as pregnancy after loss is mentally & emotionally taxing. I still miss my angel baby I will never get to meet and this baby will not replace it but it will help to bring some joy and entertainment to our world (it already has).
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🥰Thank you for all of your support over the last few months, miscarriage is a process, as is pregnancy and it truly has changed me, hopefully for the better.
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🥰I hope to share with you a bit more about what's been going on so you can see that even dietitians struggle to get vegetables during their first trimester. Just know that sometimes it's hard for me to talk about it because I am nervous every day that this isn't real or that I might lose it.
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🤰🏻I'm still my sassy self, just with a little bump and a whole new appreciation for child bearing and motherhood.
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💕 I know pregnancy announcements are hard, I cried countless times any time I'd turn on my phone and see an announcement. My heart goes out to those who are struggling to conceive, have lost their precious little ones or who are dealing with any fertility issues at all. I got a glimpse into that world and it's heartbreaking and lonely.
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💕Know that I am here for you but I also understand if you need to put things on mute for a bit, I respect you no matter what.
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Here's to the next chapter of Sass.
xoxo,
Sassy & Fam
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#21weeks #pregnancyafterloss #pregnancyannouncement #realtalk #dietitiansofig

🥳In honor of my 1:1 waitlist opening for the la

🥳In honor of my 1:1 waitlist opening for the last time in 2020 TODAY (if you're not on my waitlist but want to be, DM me), I want to share a few testimonials from real and amazing active females who have worked with me.
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🤷🏻‍♀️Working 1:1 does not mean all your problems will be solved BUT it will mean that you will have a second set of experienced and credentialed eyes to help guide you to a more optimal and realistic health & nutrition plan.
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🥰I love working with my clients and love seeing their shift in mindset AND their shift in actions. When it's time for them to go, they truly don't need me anymore but I miss them dearly.
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👏🏻Here's what's included in 1:1 coaching:
🥑1 Initial Consultation with Full Diet & Healthy History Review & Goal setting
🥑Follow Up Consultations every other week by phone, email or video
🥑Blood work & lab work as needed
🥑Customized Nutrition, Recipe, Supplement, etc. Recommendations
🥑Unlimited support via private chat and email
And more!
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🧐Questions? Just reach out, spots will fill fast and it's the last time I will open it for the next few months 🙂
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xoxo,
Sassy
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#nutrition #dietitian #1on1coaching #coaching #dietitiansofig #dietitiansofinstagram #albanyny #albanydietitian #fitnessdietitian #sportsdietitian #crossfitdietitian #testimonials #thesassydietitian

🙋🏻‍♀️REPEAT AFTER ME: 1,200 calories i

🙋🏻‍♀️REPEAT AFTER ME: 1,200 calories is not enough food for an active adult.
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🤷🏻‍♀️While I would love to put this rant to bed, it seems that it rears it's ugly head over & over again and I will not stop ranting and educating about it until you all know you need to be fed.
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🙆🏻‍♀️For some unknown and unfounded reason, apps like MyFitnessPal as well as publications like Good Housekeeping seem to want to keep my blood pressure high by continuing to offer 1,200 calorie meal plans and suggestions for every female ever born.
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🙅🏻‍♀️Here's the thing, it is NOT enough food for most people to even exist. You have this thing called your BMR (basal metabolic rate) and it is the amount of calories your body needs just to be alive. You should NOT be going below this number (you can find your own estimate by googling BMR Calculator) no matter what your cool, hip trainer/macro coach/abfluencer tells you.
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🤦🏻‍♀️Eating below our BMR causes us to adapt in ways that are safe and protective for our body but not functional or productive for a healthy, happy & energetic life.
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✌🏻You need more than 1,200 calories and I will continue to shout it from the rooftops until you are ready to hear me....and by the way most of you need FAR MORE than that so don't stop there.
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🙌🏻Hands up if you are #teamweeatfood and tag someone who needs to hear this....your coach included. 👇🏻👇🏻👇🏻
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xoxo,
Sassy
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#thesassydietitian #thesassyrd #realfood #realfoodnutrition #1200calories #1200caloriediet #rdchat #dietitianapproved #dietitiansofig #dietitiansofinstagram #dietitian #nutritionist #nutritiontips #albanyny #albanydietitian #albanynutrition

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