Ashley MS, RDN, LD

Happy Valentine’s Day, friends!

Enjoy the meals, all the sweets, the treats guilt free 🍫🍰 ALL food has a purpose & should be enjoyed {in balance}. A healthy relationship with food is the key to a happy and balanced life✨

Hey there! 🌟 February is flying by, but let’s hit pause to talk about American Heart Month! Cardiovascular Disease is no joke – it’s the top cause of death in the US and globally. According to the CDC, 1 in 5 deaths in 2021 was due to heart disease. 😲😔

Let’s be real: neglecting your heart health can lead to serious issues.

But guess what?

We’ve got the power to change that narrative!

❤️ Engage in some physical activity
❤️ Get in a good sleep routine
❤️ Know your numbers (BP, cholesterol, sugar, weight)
❤️ Smoking cessation
❤️ Manage stress {like a boss💪🏼}

Now, the challenge is on! What’s one thing you’ll do today to own your heart health? 🏆

Need support? I got you. 😉

Alright, who’s with me in staying up too late and enjoying all the food yesterday? 🙋🏼‍♀️

If you followed along my stories, you saw I did not shy away from pizza and cookies. Not to fail to mention the cheeseburger I had earlier…(oh and celebrated my friend’s birthday the night before) 😁 So I guess it’s fair to say that I absolutely enjoyed Super Bowl weekend a little too much.

With that said, I’m not going to feel guilty for what I ate. Why?

✨I don’t do this all the time and the memories made were SO worth it✨

So my plan for today?

⭐️ Eat the food I had prepared. I’m not going to under eat for the overeating I did. Instead I’ll use the energy for a fantastic workout
⭐️ Drink my water. Key is hydration. I know I didn’t drink enough fluids yesterday, plus I’ll be hitting fiber goals.
⭐️ Focus back on my “why”. Yes, I have physique goals, but I also have just general wellness goals that I want to achieve.
⭐️ Be kind to others. It’s Monday & there will be a lot of grumpy hungover people so let’s all just be kind to each other 😉

Go and conquer today, my friends.

Elevate your plate with the unbeatable freshness of seasonal fruits and veggies – they’re a nutrient-packed delight! 🌿

Dive into the local food scene by exploring your nearby farmer’s market – not only will you discover the finest produce, but you’ll also be a champion for local farmers! 🚜✨

Whether you’re strolling through the market or your regular grocery store, let’s turn it into an adventure. Take my challenge: find a new fruit or vegetable, something you’ve never tasted before, and let your taste buds dance to a symphony of flavors! 🍍🥦

Ready to tantalize your senses? Let the culinary exploration begin! 🤌🏼

New Year, New Job-s?

That’s right! New Year, New JobS!

TODAY, I start my journey as a renal dietitian! During my internship, I fell in love with the kidneys and how the whole renal system works.

Did you know you can live without your kidneys working and even some live without kidneys? 😳

In these cases, they will require dialysis. Which is basically a machine that filters blood {what the kidneys do}.

That’s where I come in. I’ll be working at a dialysis center reviewing/adjusting treatment, labs, medication/supplements, and diet plans for the patients.

The other job? I’ve signed on with a phenomenal company to provide nutrition education, coaching, nutrition therapy AND I’ll be accepting insurance 🙌🏼 More on this later…😉

With all of the changes, you’ll see social media changes as well:
- more education
- more recipes
- more encouragement
- product shoutouts (that I’ve loved or been wanting to try)

Whew!

I know I’ve been silent, but I’ve been nonstop with life. I know you get it, but…I’m back 🫶🏼 Happy New Year, Friends!

Monday Meal Idea:

Taco Bowl!

Who doesn’t love a good taco? 🌮 I know I do!

This is my go-to meal that tends to be a favorite in the house. When I had a long day at work, I love that I can fix this bowl in less than 10 minutes.

Taco Bowl base:
Rice (of choice)
Lean ground meat with taco seasoning
Black Beans
Corn

Additional Toppings:
Salad/Lettuce Mix
Salsa/Pico de Gallo
Reduced Fat Cheese
Sautéed veggies (peppers/onions)
Sour Cream
Avocado
Cilantro
Squeeze of Lime

You can add as many toppings as you’d like or just keep it basic. Not only is this bowl packed with flavor, but it’s a great source of protein, fiber and fats!

What is your favorite Taco Bowl topping(s)? Drop below. I’ll add mine in the comments - (because it’s one I left off) 🤭

If you live in the south, you’re probably dealing with heat advisories and temps over 100 🥵 So what is key during these hot delays? HYDRATION. 💧

We love water and know it's key to our health, but sometimes we're looking for something a little less... boring. Can you relate? 👀🙋🏼‍♀️

The fun thing is, there are endless ways to make fruit infused water! 👏

Use water, still, or bubbly, or try concentrated steeped tea as a base. Try these delicious combos to stay hydrated this summer {and all year long}.

🥒 Cilantro-Lime Melon Cooler: honey dew + cilantro + matcha green tea + lime juice + cucumber

🍓 Ultimate Aqua Fresca: strawberry + mint + hibiscus tea + lime + sparkling water

🍑 Fuzzy Peach-Basil Chia Fresca: peach + basil + peach green tea + lemon + chia seed

🌿 Blackberry-Sage Cooler: blackberries + sage leaf [just one will do] + berry green tea + sparkling water

🍊 Citrus Rosemary Refresher – nectarine + rosemary [just a few leaves with stem for garnish] + green tea + grapefruit + cucumber

Do you have a favorite infused water combo? Share below 👇🏼

I wanted to post this Monday, but I got side tracked with client calls and other work (no complaints here)

So then Tuesday came, Wednesday, now Thursday and I finally have a moment to post ☺️

So I do weigh occasionally again. Do I weigh daily? Not usually. So when I weighed on Monday for check-in I was a little surprised to see my weight up by 4 pounds.

Did I go completely rogue over the weekend? No, but I did make other food choices I hadn’t planned on & life happened this weekend:

⭐️ Saltier foods
⭐️ Couple extra drinks
⭐️ Not the best sleep
⭐️ Rehydration on Sunday/Monday morning
⭐️ Monday stress
⭐️ PMS

These are all factors I accounted for after the weekend. So what did I do Monday to make up for the extra water weight?

Nothing.

Absolutely nothing. I went back to tracking my food, got my workout & cardio in, and didn’t think twice about the number on the scale.

So, if you do (or don’t do) everything right and the numbers creep up….it’s okay. Don’t change anything. Keep going at it. Keep being consistent.

It’s always tough to get back to *reality* after a great vacation.✈️☀️ (Pics to come). I’m feeling refreshed and grateful for the memories created. Now, time to tackle the real world again!

Monday grind mode activated! ☕💼 Time to hit the ground running and conquer the week ahead. 💪💥

Embrace the challenges, seize the opportunities, and make EVERY moment count. Let's turn this Monday into a stepping stone towards our goals! 🚀🎯

One just seems like such a small amount, right? One pound of fat loss may not seem like a lot, but let’s look at this one pound.

So we know one pound of fat is equal to ~3500calories.

That one pound of fat loss is the result of:
- Sacrifice
- Consistency
- Hard work
- TIME

I coach my girls to take this approach slow. It’s not a sprint, it’s a marathon to the goal(s) that they are wanting to achieve.

I give them the tools they need, but it’s up to them to make it happen.

If you’re just starting in your journey, I encourage you to do the following:
- Eat a minimum of 100g protein daily
- Eat a minimum of 25g of fiber daily
- Daily movement (ex: walking)
- Strength training throughout the week

Fat loss is not easy. If it were, wouldn’t we all have the physique we desire?

If your goal is fat loss, where are you on your journey? Are you in the planning phase? Just started? In the middle?

What can I do help you? Drop below 👇🏼

Breaking up is hard. Taking a break is hard.⁣
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Whether it be with a significant other, a friendship, or even a bad habit….letting go brings about its own challenges. ⁣
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You go through period of doubts such as: ⁣
- Did I do the right thing ⁣
- What will the other side be like⁣
- Can this or will this be temporary⁣
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Around November I was falling into a bad habit of weighing myself that was spiraling to a dangerous level. I would wake up and weigh myself. Drink coffee and weigh. Go to the bathroom and weigh. Take a shower and weigh. Workout and weigh. I got to the point where I could tell if I my weight was .3 # off from the day before. You guys, I would even let the scale dictate what I would wear and how I felt. 😵‍💫⁣
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Being in a similar position before, I knew I was falling in dangerous territory and needed to get away fast. I was becoming so fixated on the numbers that I was losing focus on the goal. ⁣
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So, around Thanksgiving I made the decision to break up with the scale. ⁣
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Sounds silly I’m sure, but it was the best decision. ⁣
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I learned to look for other victories besides numbers on the scale. I was able to prioritize my lifts and I saw freedom in a whole different way. I saw that numbers on the scale really means nothing. ⁣
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What about you? Are you in a place where you need to break up with the scale? ⁣
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Reach out. Let me help you. 💕⁣

Hi, it’s me! It was me! ⁣
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I didn’t get it. I hit all my goals - I was eating the ‘right’ foods, pushed myself in the gym, quality cardio session, drank my water…but the scale went up the next day. Why?! 😩⁣
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I would get so frustrated. ⁣
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I failed myself though. ⁣
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I failed to look at the big picture: in reality, my weight was going down. ⁣
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Let me explain…. ⁣
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I was so consumed with that high number that I wasn’t paying attention to my overall weight trend. ⁣(second pic)
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There are so many reasons why weight may fluctuate as it does:⁣
Inflammation ⁣
Lack of sleep ⁣
Stress ⁣
Sodium intake ⁣
Medications ⁣
Hydration ⁣
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Weight loss is not linear. Weight will spike, it will drop, it will stay the same. It is natural for all to occur. ⁣
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Let me encourage to stay the course. Do not give up. 💕⁣

𝐑𝐞𝐬𝐢𝐥𝐢𝐞𝐧𝐭 : 𝘈𝘣𝘭𝘦 𝘵𝘰 𝘸𝘪𝘵𝘩𝘴𝘵𝘢𝘯𝘥 𝘰𝘳 𝘳𝘦𝘤𝘰𝘷𝘦𝘳 𝘲𝘶𝘪𝘤𝘬𝘭𝘺 𝘧𝘳𝘰𝘮 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘴 ⁣
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Where you are at right now, how did you get there? Was it by circumstance? ⁣
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It surely wasn’t by giving up. ⁣
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There have been plenty of times I wanted to throw in the towel and say “I give up”….but I learned not to. ⁣
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Trust me when I say I wasn’t born with that type of mentality. It’s a skill I learned that I continually try to improve. ⁣
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How do I stay resilient in the toughest of times? ⁣
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1. Write down my 𝐠𝐨𝐚𝐥 ⁣
2. Focus on my 𝐰𝐡𝐲 ⁣
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Total 𝘮𝘪𝘯𝘥 𝘴𝘩𝘪𝘧𝘵. ⁣
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How I achieve my goal may change, but my why stays constant and is the driving force. ⁣
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I’m not saying it is easy to do or is going to be easy. I’m not saying there may be setbacks, but it will all be worth it. ⁣
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Be resilient my friends 💛

𝐓𝐨𝐝𝐚𝐲 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐨𝐩𝐩𝐨𝐫𝐭𝐮𝐧𝐢𝐭𝐲 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐭𝐡𝐞 𝐭𝐨𝐦𝐨𝐫𝐫𝐨𝐰 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝘒𝘦𝘯 𝘗𝘰𝘪𝘳𝘰𝘵 ⁣⁣
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What does your tomorrow look like? Does it look like today? Does it look like yesterday? ⁣⁣
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If so, that’s great and I’m cheering you on!👏🏼⁣⁣
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If no, what’s holding you back? What is that step you can take to build your tomorrow? ⁣⁣
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Life has been nothing short of hectic. Appears to be the same for everyone these days. Even though I was hoping my “tomorrow” would look a little different I’m content where I am because I haven’t stopped building it. Everyday is a new opportunity to take that next step. There have been roadblocks, there have been setbacks…but I haven’t stopped moving forward. ⁣⁣
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What will you do today to build your tomorrow? ⁣⁣
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It can be as simple as adding more water to your daily intake, adding an extra vegetables or stepping into the gym for the first time. ⁣⁣
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Drop below or send me a DM if I can help 💛

Do you struggle getting in your veggies, especially leafy greens?

*Dietitian confession: I struggle! In fact I didn’t have one vegetable yesterday. 🤦🏼‍♀️

You've been around here long enough to know how good leafy greens are for you 😁

They are rich in:
🥬 Vitamins A, C, K, E
🥬 B Vitamins
🥬 Carotenoids
🥬 Iron
🥬 Magnesium
🥬 Calcium
🥬 Fiber….

So how can you eat them outside of your salad bowl 🥗?

Swipe and let's count the ways 👉🏼

What’s your favorite way to eat leafy greens? Give me your favorite recipe below and I will share mine for busy work days👇🏼

Why did I want to become a Dietitian Nutritionist?

This question was recently asked and I think it’s great.

Simply put - I love the human body (all the way down to the cellular level), I love the medical field, I love food, I love helping people. As a dietitian, I could combine it all.

It took me nearly 10 years to get there from graduating college. The journey to become a RD was not easy as there were many detours along the way. It was a long journey, but I didn’t let life stop me. I had goals and I was not going to stop.

“As we are traveling toward our glorious destination, the route we take to get there may turn out to be different than we expected. That’s okay. Life is full of twists and turns that take us exactly where we need to be, when we need to get there.” Cheryl Hale, Girl Be Brave.

No matter your goal, you got this. No matter how long it takes, you will get there when you need to be there.

What goal are you working on that I can cheer you on? Drop below or DM me. 💛

*First pic is me working on check-ins, cheering you on. Other pics are a glimpse of the internship and masters program. Most importantly, they are pictures with of the amazing future dietitians I was able to meet on this wonderful journey*

🎉 Happy New Year 🎉

Let’s talk goals and how to make them. It’s a new year which means new goals {if you choose}.

For me, I love making goals. I have short term and long term goals: financial, relationships, personal, business, etc.

One thing I don’t do is have too many. I lose focus and honestly, lose determination.

Here’s a fun goal I’m working on:
1 unassisted chin up by end of February
- Incorporate chin ups 2-3x per week
- Slow down, focus on form

Do you have goals for 2023? Are you still thinking about it? Would love to know what goal(s) you have set.

When I started tracking, I honestly did not know what I was doing. I was eating such a small amount of food and I had limited food acceptance (like I thought it was *bad* to drink juice just to help meet goals). I had to learn to give myself permission to eat all the foods - even as a dietitian. Frankly, I had to relearn nutrition from a different perspective.

Just by tracking, I now see how much my body loves food. I was absolutely not eating enough in general. Depending on work, there were days I would barely break 1000cals and other days I would eat way too much. Tracking has helped me:
⭐️Be consistent with food intake
⭐️Eat more calories than I ever imagined
⭐️Eat ALL the foods without guilt
⭐️Enjoy eating out

Are you ready to be more consistent and start enjoying all the foods without guilt? Are you ready to start tracking?

Let’s do this. Oh, DM if you want help before the New Year.

Okay, I have a confession. As a young post-grad (before my days as a dietitian), I thought poorly of IIFYM (If It Fits Your Macros) aka calorie counting aka macro tracking. Honestly, it’s because I didn’t take the time to educate myself about it. I kept a narrow mind. Well I was WRONG. I never thought I would be one to enjoy tracking my food - but I really do.

Over my years of tracking, I realized that when I don’t track, I don’t eat enough. Result? Feeling sluggish, “blah”, experience poor quality of sleep, and my workouts are not as great. I learned just how much my body actually loves food.

But when it comes to tracking, there are just as many pros as there are cons. As with any diet/lifestyle, you have to think about what works best for you and your life. It may be tracking, it may not. It may be for a short season, it may be for an extended period of time.

My goal as a coach, is to use this as a tool to help you learn portion control, learn about nutrients in foods, help you achieve your goals to one day stop tracking.

But if tracking is not for you, that’s okay! I can still help you achieve your goals.

Want to learn how to track? DM me, let’s chat.

Going to say it again - you don’t need to do that cleanse. Thanksgiving is over and yes, you may not have eaten what you typically do. Yes, you may have a pound or two of water weight (not actual fat gain). And yes, you may be feeling a bit blah.

…But you still don’t need to do that cleanse…

Your body was created to do the cleansing (detoxing) for you (hello liver & kidneys). Let your body do what it was created to do, just provide it with the right fuel.

Instead of a cleanse, here is what I do recommend:
⭐️Continue to fuel your body as you did pre-Thanksgiving
⭐️Keep hydrated
⭐️Move your body
⭐️Don’t feel guilty for what you did or did not do

Are you struggling to get back on track? Are you wanting to get through the Holidays without the guilt or struggle? DM me, let’s chat.

𝐇𝐚𝐩𝐩𝐲 𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠! ⁣
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I hope you enjoy today, enjoy the food, and enjoy all the wonderful memories the day brings. ⁣
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Thankful for you guys 💛

𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐓𝐢𝐩 𝐗 𝟐⁣
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Okay, I enjoyed yesterday too much with my family so you get two tips. 😆 ⁣
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I’m going to be blunt with you - stop labeling foods as “good” or “bad”. Give yourself permission to enjoy all the foods. ⁣
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When labeling foods, that builds on the negative relationship you can have. ⁣
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Instead of thinking: 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥𝘯’𝘵 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘣𝘦𝘤𝘢𝘶𝘴𝘦….⁣
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Think: 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵 𝘵𝘢𝘴𝘵𝘦𝘴 𝘨𝘰𝘰𝘥 𝘢𝘯𝘥 𝘐 𝘦𝘯𝘫𝘰𝘺 𝘪𝘵. ⁣
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Because of diet culture, we have been engrained that some foods are bad and should never be enjoyed. That is far from the truth. ⁣
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Yes, there are more nutritious foods, but all foods have a place (especially when consumed in moderation). ⁣
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At the end of the day, it’s only ONE day. Today should be enjoyed with laughter and fun and food. ⁣
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I can’t wait enjoy the dressing…oh the green bean casserole, too….and the macaroni-n-cheese 🤤⁣
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What’s your favorite side dish(es) to eat?

𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐓𝐢𝐩 ⁣
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Does this sound familiar: 𝘖𝘩 𝘐’𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘬𝘪𝘱 𝘵𝘩𝘪𝘴 𝘮𝘦𝘢𝘭 𝘢𝘯𝘥 𝘮𝘺 𝘴𝘢𝘷𝘦 𝘢𝘱𝘱𝘦𝘵𝘪𝘵𝘦 𝘧𝘰𝘳 𝘭𝘢𝘵𝘦𝘳. ⁣
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When I had a bad relationship with food, I was absolutely guilty of this. It was nothing to skip breakfast and sometimes lunch for that big meal later. ⁣
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The problem with that? Can lead to OVEREATING. (Followed by bloat, being uncomfortable, and guilt) ⁣
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I’m not saying to eat a heavy breakfast or brunch, but eat a light meal. This helps by:⁣
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🥧 Allowing for hunger for the Thanksgiving meal ⁣
🥧 Preventing the potential to overeat ⁣
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Holidays can be tough to navigate nutritionally. If you need help, DM me. ⁣
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Stressed about Thanksgiving?

I’m talking about the stress that Thanksgiving meal(s) may bring. I hear from clients and friends they stress about eating too much, not able to get that workout in, and ooooo the bloat…

I’m sharing tips this week that you can utilize to help with the stress and enjoy your Thanksgiving day. Better yet, these are tips you can use every day, every week.

So to start, I hear many say “well I need to workout harder because I ate too much” or “I need to do extra burpees and cardio” 😑

No. Please don’t.

This is the start of building a negative relationship with food. Food is energy. Food gives you energy for that workout. Cherish the memories.

Do you find yourself thinking this way? Let me know so I can help.

What are you looking forward to most this Thanksgiving?

Have you guys noticed lately all the different brands of drinks that have electrolytes in them? I lost count this morning when I was in the grocery store.

Doing a quick summary on electrolytes today, because there is so much involved when you start looking at each mineral. To think their actions are taking place at the cellular level…and it all keeps our body in balance. Amazing!

When times call for additional electrolytes, do you have a go to?

Little fiber talk for your . There is so much that can be discussed, but really, it just boils down to one thing:

EAT YOUR FIBER

😁

Seriously though, fiber is amazing. This type of carb isn’t digested but helps with digestion. Fiber helps with blood sugar control and helps keep your heart (cardiovascular system) healthy. Not to mention, helps with other things too 💩

Scroll through to learn more. If you need help increasing your daily fiber intake, reach out - let me help.

Gentle reminder that it’s okay to enjoy Halloween candy.

Even more, it’s okay to enjoy Halloween candy all year.

Happy Halloween friends! 🎃

Wanting to improve digestion? Here are some tips that you can do to help digestion that do not cost a thing!

⭐️ Water intake
⭐️ Chew thoroughly
⭐️ Eat your fiber
⭐️ Move your body

There are many factors that take part in digestion. Some are within our control and some are the cause of an underlying issue. If you do have concerns, always reach out to your provider (or dietitian) to help.

Talking hydration today. 💧

It’s important to stay hydrated not for the sake of thirst, but hydration helps our body function properly. There are multiple factors where some may need to increase water intake, but there are health conditions where someone may need less (heart failure, kidney function, etc).

There is not a true clear cut recommendation for how many ounces or how many cups someone needs, but the US NASEM do have their suggestions on adequate intake. (Again, many factors to needing more or less.) Thankfully there are ways we can tell if we are hydrated.

Scroll through and drop below your favorite way to stay hydrated. 👇🏼