Ashley MS, RDN, LD

Ashley MS, RDN, LD

Just a dietitian living life giving tips along the way.

Photos from Ashley MS, RDN, LD's post 09/12/2023

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) 🤭

Photos from Ashley MS, RDN, LD's post 08/15/2023

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 👇🏼

Photos from Ashley MS, RDN, LD's post 08/03/2023

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.

07/24/2023

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! 🚀🎯

Photos from Ashley MS, RDN, LD's post 06/06/2023

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 👇🏼

05/22/2023

Breaking up is hard. Taking a break is hard.⁣

Whether it be with a significant other, a friendship, or even a bad habit….letting go brings about its own challenges. ⁣

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⁣

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. 😵‍💫⁣

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. ⁣

So, around Thanksgiving I made the decision to break up with the scale. ⁣

Sounds silly I’m sure, but it was the best decision. ⁣

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. ⁣

What about you? Are you in a place where you need to break up with the scale? ⁣

Reach out. Let me help you. 💕⁣

Photos from Ashley MS, RDN, LD's post 05/08/2023

Hi, it’s me! It was me! ⁣

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?! 😩⁣

I would get so frustrated. ⁣

I failed myself though. ⁣

I failed to look at the big picture: in reality, my weight was going down. ⁣

Let me explain…. ⁣

I was so consumed with that high number that I wasn’t paying attention to my overall weight trend. ⁣(second pic)

There are so many reasons why weight may fluctuate as it does:⁣
Inflammation ⁣
Lack of sleep ⁣
Stress ⁣
Sodium intake ⁣
Medications ⁣
Hydration ⁣
….⁣

Weight loss is not linear. Weight will spike, it will drop, it will stay the same. It is natural for all to occur. ⁣

Let me encourage to stay the course. Do not give up. 💕⁣

04/26/2023

𝐑𝐞𝐬𝐢𝐥𝐢𝐞𝐧𝐭 : 𝘈𝘣𝘭𝘦 𝘵𝘰 𝘸𝘪𝘵𝘩𝘴𝘵𝘢𝘯𝘥 𝘰𝘳 𝘳𝘦𝘤𝘰𝘷𝘦𝘳 𝘲𝘶𝘪𝘤𝘬𝘭𝘺 𝘧𝘳𝘰𝘮 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘴 ⁣

Where you are at right now, how did you get there? Was it by circumstance? ⁣

It surely wasn’t by giving up. ⁣

There have been plenty of times I wanted to throw in the towel and say “I give up”….but I learned not to. ⁣

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. ⁣

How do I stay resilient in the toughest of times? ⁣

1. Write down my 𝐠𝐨𝐚𝐥 ⁣
2. Focus on my 𝐰𝐡𝐲 ⁣

Total 𝘮𝘪𝘯𝘥 𝘴𝘩𝘪𝘧𝘵. ⁣

How I achieve my goal may change, but my why stays constant and is the driving force. ⁣

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. ⁣

Be resilient my friends 💛

04/18/2023

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 💛

Photos from Ashley MS, RDN, LD's post 03/28/2023

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👇🏼

Photos from Ashley MS, RDN, LD's post 03/27/2023

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*

Photos from Ashley MS, RDN, LD's post 01/02/2023

🎉 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.

Photos from Ashley MS, RDN, LD's post 12/01/2022

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.

Photos from Ashley MS, RDN, LD's post 11/29/2022

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.

11/28/2022

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.

Photos from Ashley MS, RDN, LD's post 11/24/2022

𝐇𝐚𝐩𝐩𝐲 𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠! ⁣

I hope you enjoy today, enjoy the food, and enjoy all the wonderful memories the day brings. ⁣

Thankful for you guys 💛

Photos from Ashley MS, RDN, LD's post 11/24/2022

𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐓𝐢𝐩 𝐗 𝟐⁣

Okay, I enjoyed yesterday too much with my family so you get two tips. 😆 ⁣

I’m going to be blunt with you - stop labeling foods as “good” or “bad”. Give yourself permission to enjoy all the foods. ⁣

When labeling foods, that builds on the negative relationship you can have. ⁣

Instead of thinking: 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥𝘯’𝘵 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘣𝘦𝘤𝘢𝘶𝘴𝘦….⁣

Think: 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘥𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵 𝘵𝘢𝘴𝘵𝘦𝘴 𝘨𝘰𝘰𝘥 𝘢𝘯𝘥 𝘐 𝘦𝘯𝘫𝘰𝘺 𝘪𝘵. ⁣

Because of diet culture, we have been engrained that some foods are bad and should never be enjoyed. That is far from the truth. ⁣

Yes, there are more nutritious foods, but all foods have a place (especially when consumed in moderation). ⁣

At the end of the day, it’s only ONE day. Today should be enjoyed with laughter and fun and food. ⁣

I can’t wait enjoy the dressing…oh the green bean casserole, too….and the macaroni-n-cheese 🤤⁣

What’s your favorite side dish(es) to eat?

11/22/2022

𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐓𝐢𝐩 ⁣

Does this sound familiar: 𝘖𝘩 𝘐’𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘬𝘪𝘱 𝘵𝘩𝘪𝘴 𝘮𝘦𝘢𝘭 𝘢𝘯𝘥 𝘮𝘺 𝘴𝘢𝘷𝘦 𝘢𝘱𝘱𝘦𝘵𝘪𝘵𝘦 𝘧𝘰𝘳 𝘭𝘢𝘵𝘦𝘳. ⁣

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. ⁣

The problem with that? Can lead to OVEREATING. (Followed by bloat, being uncomfortable, and guilt) ⁣

I’m not saying to eat a heavy breakfast or brunch, but eat a light meal. This helps by:⁣

🥧 Allowing for hunger for the Thanksgiving meal ⁣
🥧 Preventing the potential to overeat ⁣

Holidays can be tough to navigate nutritionally. If you need help, DM me. ⁣

11/21/2022

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?

Photos from Ashley MS, RDN, LD's post 11/15/2022

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?

Photos from Ashley MS, RDN, LD's post 11/02/2022

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.

Photos from Ashley MS, RDN, LD's post 10/31/2022

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

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

Happy Halloween friends! 🎃

Photos from Ashley MS, RDN, LD's post 10/26/2022

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.

Photos from Ashley MS, RDN, LD's post 10/11/2022

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. 👇🏼

10/10/2022

✨Your list of Monday reminders.✨⁣

Despite what may/may not have occurred this past weekend, 𝘵𝘰𝘥𝘢𝘺 𝘪𝘴 𝘢 𝘯𝘦𝘸 𝘥𝘢𝘺…⁣

In my previous job as a sales rep, I learned the simple phrase “control the controllable(s)”. This is true in work life, this true in personal life. Certain things we can control, certain things we cannot. ⁣

So for today and everyday, control the controllable(s):⁣
💧Stay hydrated ⁣
💥Remember your why⁣
🥦Eat your fiber ⁣
🙂Be kind ⁣

Have a great day everyone💖⁣

Photos from Ashley MS, RDN, LD's post 10/07/2022

Okay, you’ve been on track ALL week and the weekend is here! WOOHOO!⁣

Does the weekend stress you out? ⁣

Do you stress about the food and drink choices with all the football parties, birthday parties, fall parties? ⁣

Don’t. ⁣

I know it’s easier said than done and trust me, I indulge on my weekends too. ⁣

The last thing you should feel is guilt and be mad yourself. ⁣

Scroll through for some tips to keep on track and learn what to do if you do indulge more than you thought you would. ⁣

Need additional guidance? Hit me up. Let’s talk. ⁣

Photos from Ashley MS, RDN, LD's post 10/04/2022

𝐀𝐥𝐜𝐨𝐡𝐨𝐥. The nonessential macronutrient. Meaning it provides calories, but the body does not require it to function. ⁣

When it comes to tracking, those calories need to be applied to something. Obviously it doesn’t help build muscle, so protein is out. (Side note, there are some beers that do in fact, have protein in them). So, all that’s left is carbs and fat.⁣

Alcohol can be applied to all carbs, all fat, or a blend of both. ⁣

There are some potential health benefits, but the key is moderate consumption. Should consumption be heavy and extend over a period of time, those benefits can cause health problems. ⁣

Flip through to see those benefits, how to calculate calories, and how to cut calories when you go out for a drink. ⁣

What is your go to drink? 👇🏼

Photos from Ashley MS, RDN, LD's post 10/03/2022

Happy Monday! Alright, I figured I’d share with you what I’m having for dinner this week (well, part of the week)…⁣

Some meals are higher carb, some are higher protein and some are higher fat. ⁣

Let’s back up for a second. For the next few weeks, I’m doing a mini cut. What’s that? It’s when my calories are reduced (carbs and fat) for a short period of time. I’ve been reversing for >6 weeks and my body is needing a little break. This mini cut will actually help my muscles grow when food is introduced back in leading to greater muscle mass. ⁣

While on this mini cut, know what’s changed with my meals? Absolutely nothing. I eat the exact same meals as I had been, just less of it. I eat what am I craving, but not as much. ⁣

I choose meals that I enjoy, that are quick and easy to prepare. These just so happen to be on repeat for the last few months. ⁣

What do you plan on having for dinner? I need some inspiration ☺️

09/26/2022

This post does not need a long caption, but this is just a gentle reminder that it is all about progress, not perfection.⁣

I needed this reminder as I did my check-in with

My workouts were not perfect this week, my food choices wouldn’t be considered perfect, stress and sleep weren’t perfect…but….⁣

✔️ I still completed all workout sessions ⁣
✔️ I enjoyed the foods and memories ⁣
✔️ Stress and sleep issues will be there, but taking steps to manage ⁣

I did the best I could. ⁣

It’s about the overall progress, not being perfect. No one is perfect. ⁣

YOU GOT THIS. ⁣

If you need help progressing, not with perfection…I’m here for you. 💕⁣

Photos from Ashley MS, RDN, LD's post 08/19/2022

𝘞𝘌𝘌𝘒𝘌𝘕𝘋 𝘐𝘚 𝘏𝘌𝘙𝘌! Anyone else needing a break? 🙋🏼‍♀️⁣⁣
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Speaking personally, weekends can be tough to stay on track. From seeing all the people, eating out at all the places, and just being exhausted - it can difficult to lose sight of my goals. ⁣⁣
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Want a few tips on how you can stay on track? Scroll through the slides…⁣⁣
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If you need more help, let’s chat…we can make a plan together ☺️

Photos from Ashley MS, RDN, LD's post 08/15/2022

Did your weekend go as planned with what you thought you would eat and drink? If it did, that is amazing! ⁣

I can speak firsthand that this weekend was definitely not my finest. 🫣 ⁣

Know what though? That’s okay! ⁣

I didn’t beat myself up over not meeting my protein nor did I beat myself up over those drinks I had. ⁣

Memories made with family were worth it. ⁣

Today is a new day. I put my nutrition first and I have a plan for this week and for next weekend. ⁣

This is your post to give yourself grace for what you might have or not have done this weekend. ⁣

You got this 👏🏼⁣

Photos from Ashley MS, RDN, LD's post 07/20/2022

Coming at you a little late with 𝘛𝘰𝘱𝘪𝘤 𝘛𝘶𝘦𝘴𝘥𝘢𝘺, but hey…least it’s posted 😏 I had a little too much fun over the weekend (birthday festivities 🥳), but now I can’t stop 🤧😷⁣

Going to keep this short and sweet, but talking about CARBOHYDRATES and all the basics. Guys, carbs are 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 and should not be feared. ⁣

🍭Carbs provide only 4 calories per gram (just like protein 👀) ⁣
🍚Recommended to make up majority of our diet ⁣
🧠 And another fun fact in these slides ⁣

I will post more on carb breakdowns, but at least wanted to give you a little breakdown. What’s your favorite carb?! My answer in the comments 👇🏼

07/13/2022

*Sharing a little personal side of life* ⁣

I got to spend the Fourth celebrating it with family and friends…peep the cutest, sweetest nephew everrrr! Then ended the week on Hilton Head with friends and my bestie, ❤️⁣

I feel better than ever mentally and ready for some amazing things to come 😉

Photos from Ashley MS, RDN, LD's post 07/12/2022

Taking on that next macro, PROTEIN. ⁣

Protein generally makes up around 10-15% of our diet. It has always been recommended that the general public needs 0.8g per kilogram of body weight of protein. Depending on different disease states, lifestyle, and body needs (burns, surgery, fever, etc), our body may need more protein or even less. ⁣

Protein is made up by amino acids and though our body produces many types - there are 9 amino acids we must get through our diet. ⁣

Protein does so much more than just build muscle - it helps:⁣

🍗 Repair tissue ⁣
🥩 Make hormones ⁣
🥚 Boost immune system ⁣
🍖 And more! ⁣

What are your favorite ways to get your protein?

07/01/2022

“You sure I can eat this ice cream and still lose body fat?” This question I got asked a lot. If it wasn’t ice cream, then it was about spaghetti noodles or Oreos or cereal….⁣

“Yes babe, you can…”⁣

🔥 Weight on left: 225lbs (2021) Weight on right: 228lbs (2022). Waist is smaller (hello new pants size) with a more defined back. Don’t rely on the scale!⁣

🔥 Went from “low carb” mentality of losing weight to building a better relationship with food, lifting heavy, and enjoying ALL foods! This wasn’t a marathon, it took 𝐭𝐢𝐦𝐞. ⁣

I am so proud of my husband at the growth he has had just in this past year, let alone when he started a few years ago- I can’t wait to see what this next year brings! ⁣

Photos from Ashley MS, RDN, LD's post 06/28/2022

This week I am digging deeper into one of the macronutrients…FATS! Not sure what a macronutrient is? Check out the post on “Calories”. ⁣

Did you know we need fat in our diet? Not all fats are created equal. There are some healthy fats just as there are some unhealthy ones. ⁣

Just because a fat is from a healthy source, it still contributes 9calories per gram. The goal is to 𝐜𝐡𝐨𝐨𝐬𝐞 more of these types of fats. ⁣

There is so much to understand about fats, that these slides just barely cover the surface! ⁣

Stay tuned to for next week when I take a deeper dive into Proteins.

Photos from Ashley MS, RDN, LD's post 06/14/2022

Welcome to Topic Tuesday where {hopefully 😁} each Tuesday I will discuss a nutrition related topic. ⁣⁣
⁣⁣
I decided to start with the basics…calories. What is a calorie, what makes up a calorie, why are calories important…⁣⁣
⁣⁣
A calorie is simply a unit of measure. It measures the energy in food. Calories are made up of fat, carbohydrates, protein, and yes…alcohol. ⁣

We need calories for the basic functions of life. Our brain, our muscles, our cells…all require calories to keep us alive. ⁣

Generally speaking, 𝐦𝐨𝐬𝐭 people need more than 1200 calories per day. There may be those with exceptions and if you are on less than 1200, please be under the care of a Registered Dietitian and Doctor. ⁣

Don’t let calories scare you or let “influencers” make you believe you need 𝘭𝘰𝘸 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 to lose weight or achieve goals. Care to learn more? Reach out 💛

06/15/2021

✨ It’s okay ✨⁣

It’s seriously okay if you want to eat that cookie and it’s okay if you don’t. ⁣

So yesterday, my husband came home and gave me a little two pack Starburst. (Candy and all the sweet things are my love language btw 💕) Back in the day I would eat both Starbursts wishing I had more - or go to my secret stash to eat more. Yesterday though, I ate one and was completely satisfied. ⁣

Why? ⁣

I’ve let myself enjoy food when I want to. I don’t look at food as if it has a moral compass (good vs bad). ⁣

While some foods provide more nutrients, food is there to be enjoyed. So enjoy that cookie or treat…but only if you want to.

Timeline photos 03/02/2021

Did you know it’s ?! 👀 As a dietitian, of course I’m all about a month that celebrates nutrition 🙃

Okay guys...excuse the IG break. So much has been going on the past few weeks on top of trying to recover from this surgery...BUT I’m back and more ready than ever to share with you about this year’s theme...

This year’s National Nutrition Month theme is Personalize YOUR Plate. 👏🏼👏🏼👏🏼

There is NO 🙅🏼‍♀️ one-size-fits-all approach to nutrition and health. We are all UNIQUE with different bodies, goals, backgrounds and tastes!

And a registered dietitian nutritionist can tailor a healthful eating plan that is as special as you are. 😉
{That me 👋🏼}

To learn more about , you can go to:
👉🏼https://sm.eatright.org/NNMinfo
👉🏼Learn more about what NNM is
👉🏼Access a bunch of games, activities, and even presentations!

Can’t wait to celebrate this month with you!

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