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The Sassy Dietitian

The Sassy Dietitian

Real Food Nutrition in a Fast Food World

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Recipes

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Breakfast/Brunch, Recipes
PB&J Oatmeal (Stovetop)

brunch board

Breakfast/Brunch, Recipes
Easy Brunch Board with Pancakes & Waffles

peppermint mocha

Beverages, Recipes
Homemade Peppermint Mocha (Starbucks Copycat Recipe)

homemade granola

Breakfast/Brunch, Recipes, Snacks & Sides
Easy & Healthy Homemade Granola

Greek Turkey Burgers

Main Course, Recipes
Greek Turkey Burgers with Whipped Feta & Red Pepper Relish

matcha muffins

Breakfast/Brunch, Recipes
The Best Matcha Muffins (Gluten-Free, Dairy-Free)

Peanut Butter Chocolate Chip Oatmeal Cookies

Breakfast/Brunch, Recipes
Peanut Butter Chocolate Chip Oatmeal Cookies (Gluten-Free, Dairy-Free)

gluten-free no knead bread

Recipes, Snacks & Sides
Gluten-Free No Knead Bread

chocolate hummus

Dessert, Recipes, Snacks & Sides
Easy Chocolate Hummus Recipe

Main Course, Recipes
Tomato Beet Bolognese featuring Muir Glen

meditteranean hummus party dip

Recipes, Snacks & Sides
Mediterranean Hummus Party Dip

egg nog latte

Beverages, Recipes
Homemade Egg Nog Latte (Starbucks Copy Cat)

Recipes, Snacks & Sides
Pumpkin Chocolate Chunk Muffins (Gluten-Free, Dairy-Free, Nut-Free)

Pumpkin Cream Cold Brew

Beverages, Recipes
Pumpkin Cream Cold Brew (Starbucks Copycat Recipe)

Main Course, Recipes
Grilled Salmon Tacos with Roasted Poblano Avocado Sauce

blueberry zucchini oatmeal bars

Breakfast/Brunch, Recipes
Blueberry Zucchini Oatmeal Bars

Freezer Breakfast Burritos

Breakfast/Brunch, Recipes
Sausage, Egg, and Cheese Freezer Breakfast Burritos

Breakfast/Brunch, Recipes
Berry Cocoa Mango Beet Smoothie

Recipes
Taco Stuffed Zucchini Boats

Air Fryer, Recipes, Snacks & Sides
Air Fryer Gluten-Free Oatmeal Cookies

Main Course, Recipes
Chopped Summer Salad with Tuna & Avocado Lime Dressing

Breakfast/Brunch, Recipes
One-Pot Savory Oats with Poached Eggs

Recipes, Snacks & Sides
Cherry Recovery Smoothie Bowl with Figgy Pops

Breakfast/Brunch, Recipes
Green Eggs & Ham Veggie-Loaded Frittata – Gluten-Free

homemade oat milk latte

Beverages, Recipes
Homemade Oat Milk Latte

Air Fryer, Main Course, Recipes
Easy Gluten-Free Ramen with Air Fryer Pork Chops

Breakfast/Brunch, Recipes
Gluten-Free Everything Bagel with Lox Cottage Cheese Spread

Main Course, Recipes
Teriyaki Pork Chops with Brussels Sprouts & Mashed Sweet Potatoes

instant pot mac & cheese

Instant Pot / Slow Cooker, Main Course, Recipes
Instant Pot High Protein Gluten-Free Mac & Cheese

shakshuka

Main Course, Recipes
Sassy’s White Bean Shakshuka featuring Muir Glen Tomatoes

peanut butter cookie dough dip

Recipes, Snacks & Sides
High-Protein Peanut Butter Cookie Dough Dip

Breakfast/Brunch, Recipes
Peanut Butter & Jelly Overnight Oats

Breakfast/Brunch, Recipes
Primal Steak Tips Hash

Sheet-Pan Lemon Honey Garlic Salmon, Asparagus, & Potatoes

Main Course, Recipes
Sheet-Pan Lemon Honey Garlic Salmon, Asparagus, & Potatoes

Breakfast/Brunch, Recipes
PB&J Waffles

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

chocolate peppermint crinkle blossoms

Dessert, Recipes, Snacks & Sides
Chocolate Peppermint Crinkle Blossoms (Gluten-Free, Dairy-Free, Nut-Free)

gluten free casseroles

Blog, Recipes
15 Gluten-Free Casserole Recipes that are #dietitianapproved

Breakfast/Brunch, Recipes
Apple Ricotta Stuffed French Toast Casserole (Gluten-Free)

instant pot beef & bean chili

Main Course, Recipes
The Best Instant Pot Beef & Bean Chili

instant pot red beans and rice

Main Course, Recipes
Easy Instant Pot Red Beans & Rice

roasted red pepper & tomato soup

Recipes, Snacks & Sides
Easy Roasted Red Pepper & Tomato Soup

carrot cake overnight oats

Breakfast/Brunch, Recipes
Carrot Cake Overnight Oats

Main Course, Recipes
Sheet Pan Chicken Fajitas

egg bites

Breakfast/Brunch, Recipes
Instant Pot Sous Vide Egg Bites

Breakfast/Brunch, Recipes
Fig & Maple Breakfast Cookies (Gluten-Free, Dairy-Free, Nut-Free)

Recipes, Snacks & Sides
Gluten-Free Green Bean Casserole

Recipes, Snacks & Sides
Sweet Potato Apple DIY Protein Pouches

Beverages, Recipes
Holiday Apple Cider Punch (Alcoholic & Non-Alcoholic)

Main Course, Recipes
Easy Egg Salad Sandwich

Dessert, Recipes
Easy Gluten-Free Apple Crisp

Recipes, Snacks & Sides
How to Cook Spaghetti Squash 2-Ways (Instant Pot or Oven)

Pumpkin Cheesecake Overnight Oats

Breakfast/Brunch, Recipes
Pumpkin Cheesecake Overnight Oats

peanut butter cups

Dessert, Recipes
5-Ingredient Homemade Chocolate Peanut Butter Cups

Breakfast/Brunch, Main Course, Recipes
Sheet-Pan Breakfast Bake

instant pot applesauce and apple butter

Recipes, Snacks & Sides
Instant Pot Applesauce and No-Sugar Added Apple Butter

banza mac and cheese

Main Course, Recipes
Gluten-Free Bacon Brussels Sprout Mac & Cheese

easy lemon garlic broccolini

Recipes, Snacks & Sides
Easy Lemon Garlic Broccolini

pumpkin spice latte

Beverages, Recipes
Easy Homemade Pumpkin Spice Latte

cauliflower gnocchi

Main Course, Recipes
Easy Weeknight Cauliflower Gnocchi with Sausage & Frozen Veggies

pumpkin ramen

Main Course, Recipes
Spicy Pumpkin Ramen (Gluten-Free, Dairy-Free, One-Pot)

instant pot shredded chicken

Main Course, Recipes
Instant Pot Shredded Chicken

not so stuffed peppers

Main Course, Recipes
One Skillet Not-So-Stuffed Peppers

meditteranean quinoa salad

Main Course, Recipes
Meditteranean Quinoa Salad

Brussels sprout hash

Breakfast/Brunch, Recipes
Brussels Sprout Hash

caprese burrata risotto

Main Course, Recipes
Caprese Burrata Risotto

Breakfast/Brunch, Recipes
Simple Raspberry Overnight Oats

green chicken enchiladas

Main Course, Recipes
Easy Green Chicken Enchiladas

Recipes, Snacks & Sides
Roasted Red Pepper Zucchini Salad

Recipes, Snacks & Sides
Homemade Roasted Red Peppers

Recipes, Snacks & Sides
Savory Protein Balls

Buffalo Hummus Chicken Salad

Main Course, Recipes
Buffalo Hummus Chicken Salad

Peanut Butter Cup Collagen Overnight Oats

Breakfast/Brunch, Recipes
Peanut Butter Cup Collagen Overnight Oats

Beverages, Recipes
Homemade Spicy Bloody Mary Mix

10 Healthy Burger Recipes

Blog, Recipes
10 Delicious & Healthy Burger Recipes for Memorial Day Weekend

Main Course, Recipes
Caprese Burger with Garlic Basil Parmesan Fries

Raspberry Lime Sorbet

Dessert, Recipes
3-Ingredient Raspberry Lime Sorbet

Greek Steak Kabobs

Main Course, Recipes
Greek Steak Kabobs with Tzatziki

Main Course, Recipes
Easy Turkey Burrito Bowls with Cauliflower Rice

gluten free lemon ricotta pancakes

Breakfast/Brunch, Recipes
Gluten-Free Lemon Ricotta Pancakes with Strawberry Syrup

Main Course, Recipes, Snacks & Sides
Lemon & Asparagus Risotto

Beverages, Recipes
Strawberry Jalapeno Margarita

Main Course, Recipes
Spinach & Artichoke Greek Yogurt Pasta + Turkey Meatballs

buffalo chicken lettuce wraps

Main Course, Recipes
Buffalo Chicken Lettuce Wraps + Avocado Blue Cheese Dip

Recipes, Snacks & Sides
Bacon Wrapped Balsamic Asparagus Bundles

Main Course, Recipes
Turkey Taco Stuffed Peppers

cheesecake dip

Dessert, Recipes, Snacks & Sides
Berry Lemon Cheesecake Dip

Philly Cheesesteak

Main Course, Recipes
Instant Pot Philly (Philly) Cheesesteak

steak chili

Main Course, Recipes
Easy Steak Chili (for Instant Pot or Slow Cooker)

Main Course, Recipes
Game Day Nachos

Main Course, Recipes
Goat Cheese & Roasted Red Pepper Turkey Burgers

Recipes, Snacks & Sides
Rice Cake Snacks

swedish meatballs

Main Course, Recipes
Swedish Meatballs (Gluten & Dairy Free)

Main Course, Recipes
Instant Pot Mongolian Beef

chocolate overnight oats

Breakfast/Brunch, Recipes
Easy Chocolate Overnight Oats

whole roasted chicken

Main Course, Recipes
Whole Roasted Chicken with Orange-Herb Butter

roasted pumpkin seeds

Recipes, Snacks & Sides
Sweet & Savory Pumpkin Seeds

Main Course, Recipes
Spaghetti Squash Bolognese

gluten free apple sausage stuffing

Main Course, Recipes
Gluten-Free Apple Sausage Stuffing

maple bacon sriracha brussels sprouts

Recipes, Snacks & Sides
Maple Bacon Sriracha Brussels Sprouts

@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
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Now time to introduce this sassy human who is already so well loved to the world...
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Introducing 

💙 Connor James Ligos 💙
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After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
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We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
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Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
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Mom, Dad & Bode are all doing well!
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#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
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What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
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So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
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Why do I share this? 
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Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
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I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
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People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
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Got it!?! 
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Ok, carry on.
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xoxo,
Sassy
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#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
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Instead we should look to the grey area in between for our nutrition guidance. 
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What do I mean?
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I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
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We can have a glass or 2 of wine but we should probably also drink some water. 
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We can take rest days but we should also find ways to move our bodies regularly.
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And the list goes on.
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It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
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How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
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Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
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Xoxo,
Sassy
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#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

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Real Food Nutrition in a Fast Food World

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