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Nutrition

Five Foods To Include In Your Diet

January 19, 2013 By Robyn 27 Comments

It’s Friday friends! My favorite part about Fridays is that clinic closes at noon which leaves the afternoon to get errands or appointments done, and I don’t have to pack a lunch!

It’s the small things right?

This weekend I’ll be babysitting on Saturday and Sunday afternoon for a family that I’ve known since I moved to Charlottesville. While they are getting rowdy in Vegas I get to hang out with their adorable 5 and 3 year old all weekend.

Anddddd, Whitney turns 25 this weekend! I love this girl too much to put into words and thank God everyday for her friendship. I’m so excited to celebrate at her party on Saturday!

I love celebrating people’s birthdays with elaborate stuff, but not my own. A really good dinner with my people, a great glass of wine, and a cupcake with extra buttercream makes me the happiest person alive.

I trained with J this morning doing lower body stuff and getting “mashed.” Basically he digs his heels into my muscles [hamstrings today, ahh!] to break up the scar tissue and knots. I love to hate it. I’m hoping to get in some good running this weekend too!

And with running comes food. I know there are about 23984732 articles on the “top five foods you should always eat” but I don’t really ever completely agree. We don’t necessarily need to always be eating protein, protein, protein in the form of greek yogurt, eggs, and salmon. What we need is to be eating is simply overall nourishing foods that taste good and make us feel good.

Besides the obvious fruits and vegetables, here are my top five foods a to incorporate into your eating if you think they taste good!


Chia Seeds
These little guys are full of omega 3 fatty acids which reduce inflammation and are chock full of fiber. Better yet, they can absorb 9x their body weight in water, making them awesome for hydration!

Add 1 tablespoon to your oatmeal while cooking or make this Cinnamon Chia Seed Granola!

Unprocessed Grains
With all the paleo hype, grains have been thrown under the bus. I beg to differ. Grains such as quinoa, brown rice, oats, buckwheat, sprouted grain breads and wraps such as Ezekial, and many more are part of a balanced diet. Embrace the carb people, trust me.

Make this simple, yet delicious Red Quinoa and Black Bean Vegetable Salad

Coconut [oil, milk, water, shredded]
Yes, it is almost 100% saturated fat- BUT coconut fats are medium chain triglycerides which are completely different than long chain saturated fatty acids [FAs] found in butter, cheese, etc. Long chain FAs are packaged up in lipoproteins and transported to tissues and stored as fat whereas medium chain FAs are smaller, don’t need to be packaged into lipoproteins, and are transported directly to the mitochondria in liver cells to be burned up for energy.

These Apple Oatmeal Muffins use both coconut milk and oil and make a perfect snack!


Sprouts
Alfalfa sprouts are what most people see in the grocery store, but try broccoli sprouts, bean sprouts, and many others! These guys contain live, active enzymes and are one of the most nutritionally complete foods available. Their pre-digested proteins and bio-available amino acids pack a huge nutrient punch with minimal energy costs. Throw them in whole wheat wraps [Ezekial are my fav] with hummus and veggies or atop salads!

Nut butters
Almond butter is my top fav. One, because its full of protein and fiber. But more importantly it contains an abundance of monounsaturated fatty acids that reduce inflammation, keep your heart healthy and lower cholesterol. But don’t stop there- sunflower seed butter is full of the antioxidants, Vitamin E, cashew butter is a good source of magnesium for bone health, and peanut butter contains good monounsaturated fats and iron. Do not fear fat, it keeps you satiated [feeling full longer] and is essential for the body to absorb and utilize Vitamins A, D, E, and K. Three cheers for the good stuff!

Besides putting it on oatmeal and toast [and anything else that serves as a vehicle for my favorite food] try these Peanut Butter Chunk Oatmeal Bars for an after dinner snack or quick pick me up!

Whether you’re busy with friends or just relaxing at home, have a wonderful weekend!


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Filed Under: Nutrition

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A non-diet dietitian and nurse practitioner helping women find peace with food, accept their natural body size and heal from hormonal issues and period problems.

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I have yet to experience postpartum myself, but I've had many clients and readers that have been through that season of life. Or perhaps you are currently living through the postpartum period. Every woman's body is different, therefore every woman's experience after giving birth will be different. What works for one woman, might not work for the next. While one woman might go through postpartum and adjust to newborn life quiet seamlessly, another woman might find it much more difficult. She might need the support of medication, therapy, extra help and many other things. One way is not better than the other - they are simply two different ways of navigating the postpartum period. I hope this post helps you better care for yourself, whatever that means for you. There's no right or wrong way to care for yourself as a mom or your new baby.

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A little way I’m learning to enjoy these years o A little way I’m learning to enjoy these years of getting to spend so much time with my kids: aka another way I’m discovering some pockets of peace so my heart & mind & soul don’t crumble under the reality of dependent & emotionally dysregulated tiny humans.  About once a week we go somewhere for baked goods. We drive or walk, buy something buttery & then find a beautiful, relatively quiet outdoor spot where the boys can romp and I can sit and think my thoughts while I watch them play. This past week we were found ourselves at the Wool Factory where the boys threw rocks & whatever else off the bridge while I ate 90% of this almond 🥐 from @coucourachou that will blow your mind. Boys ate the other 10% bc they were busy playing and didn’t ask for more quickly enough 😜  I’m finding *for me* playgrounds have a time & place but they aren’t where I enjoy motherhood & my two toddlers the most. Baked goods & a pretty outdoor spot without high drops my 15 month old could launch himself off of…I’m here for it.
I brought this bag of snacks along when I took the I brought this bag of snacks along when I took the boys to hike out at one of our favorite spots last week and when I ripped it open I was regretting my choice to share them with my kids. @baresnacks randomly sent me a box of snacks and I usually eat free food we receive or give it to a friend/neighbor and move on. But I felt it my duty to tell you about these bc they are THAT GOOD. I’m not getting paid and this isn’t sponsored - I was just shocked at how tasty these were and felt you needed to know. We ate them with some buttery roasted nuts and the combo was 👌🏻 but they are good just on their own.  The boys climbed rocks and swam in the reservoir - leave it to my almost 3 year old to want to strip down naked and fully submerge himself in chilly water on a sixty degree morning. “Mama can I get super nakey?” Sure baby. Sure. This is your childhood.
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a girlfriend brought me a 🍪 the size of my face a girlfriend brought me a 🍪 the size of my face from @mariebettecafe this morning when she came to get her toddler who played with us all morning and it is v good. even better when paired with an iced latte 😍
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I realized it was going to be a long, hot afternoo I realized it was going to be a long, hot afternoon (91 and muggy in MAY 🤯) when a toddler nap was refused and a baby nap was cut wildly short ....so my tired mom brain pulled out two plastic storage bins, filled them up with soap & hose water and striped ‘em down naked in the yard. Two hours later, it was almost time for an early dinner and I had magically been able to sit for most of that time and we already had baths checked off the list. 👍🏻 I’m archiving this idea for my future self, hope it helps another tired mama out.
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Just walked in from an appointment with my midwife because I was due for a Pap test + an overall wellness visit. My last pap was during my first trimester with Cal which feels like a jillion years ago, but it’s only actually been three years. Life changes so fast! Pre-baby life feels like a whole other life.  I’m wayyyy overdue for a visit to my PCP bc I’ve been under OBGYN or midwifery care for the majority of the past three years while having babies, but I am pretty good with keeping up with my paps. It seems women often think they need pap and/or HPV testing way more frequently than they do (and providers sometimes perform these tests more frequently than necessary - remember more testing doesn’t always mean better outcomes!)  So if you need it, here’s a quick little reminder on this chilly spring Friday afternoon on how often you need this testing (these are the recommendations from ACOG)  Women aged 21–29 years should have a Pap test alone every 3 years. HPV testing is not recommended.  Women aged 30–65 years should have a Pap test and an HPV test (aka co-testing) every 5 years (preferred). It also is acceptable to have a Pap test alone every 3 years.  If you get abnormal results, this testing frequency could change - but for healthy women with normal results, you actually don’t need testing as frequently as you might think. Which is great news for those of you who hate the speculum.  Ok, off to finish up some things on the to-do list (including cleaning this kitchen) during nap time and then come 5 o’clock, crack an IPA with our neighbors 🍻
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
We had an AFTERNOON today. Toddler didn’t care f We had an AFTERNOON today. Toddler didn’t care for a nap. Putting baby down was harder than I wanted it to be. Miraculously, I had a moment of clarity as I was covered in tiny humans and decided I wasn’t doing the nap battle thing a on 60 degree, gorgeous, sunny spring day 🙅🏻‍♀️ so I piled both babies into the car half naked, opened the sun roof, put on white noise for them and an audio book for me and drank a kombucha as I drove a meal to a postpartum mama. Thirty five minutes later we had a sleeping baby and a toddler who at least had a rest. Baby transferred without waking HALLELUJAH and although my toddler didn’t nap today (lord help) at least we got soaked in breezy sunshine 😎🤘🏻💆🏻‍♀️
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