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Last week, I was in West Virginia speaking to diet

Last week, I was in West Virginia speaking to dietitians at the annual nutrition & dietetics conference about the connection between what we eat & how we sleep 🥑🥬🍌💤

Here’s a few big takeaways for my fellow RDN colleagues....

1. Sleep is a Vital Sign—Treat it like one. 📋
If a person’s sleep schedule is a mess, their metabolic health may be, too. Consistency is the goal. Start by asking clients: “Do you have a consistent bed time and wake time during the week and on weekends?”

2. The Tryptophan/Protein-Sleep Connection 🥩
Tryptophan helps support melatonin production (and we know that melatonin helps signal to the body that it’s time to prepare for sleep!). High-quality protein provides tryptophan to help support sleep, plus protein at meals can help keep blood sugar levels more stable rather than dipping at night.

3. Sleep Prepping 🌙
Just as we share meal prepping tips, we should teach “sleep prepping”. Preparing for a good night’s sleep begins when we first wake up in the morning with the amount of light we take in, the foods we eat throughout the day, moving our body, managing stress & more!

Let’s keep helping our clients eat well and sleep well! 🛌

Huge thanks to the West Virginia Beef Council & National Cattlemen’s Beef Association for sponsoring this talk & making it possible to share this information with dietitians.

#sleephealth #dietitian #nutrition #eatwellsleepwell

Pretty & pink 😍💗 I’ve been drinking this almost

Pretty & pink 😍💗

I’ve been drinking this almost every night for better sleep (and also because it’s delicious!) 🍒🥛😴

I created this Creamy Dreamy Cherry Mocktail for @thedairyalliance (#client) website and it’s been on repeat around here! The 100% tart cherry juice helps naturally boost melatonin while the creamy kefir provides relaxation-inducing tryptophan and magnesium. This is a powerful combo that may promote better quality sleep while also supporting a healthy, happy gut 👏

Find the recipe on TheDairyAlliance.com or send me a DM and I’ll share the link with you 🔗 Cheers friends!

#sleep #recipe #tartcherry #kefir

A classic combo that always satisfies 👏 What’s you

A classic combo that always satisfies 👏 What’s your favorite cottage cheese topping? 🍅🍑🫐🍍🍒🍯 Drop your emoji choice in the comments!

The @daisybrand Classic 4% milk fat cottage cheese (#gifted) contains live & active cultures + 13 grams of high-quality protein in each 1/2 cup serving 💪

This power snack combo fueled me through a lunch time webinar with @healthyagingdpg, where I presented on nutrition for cognition & sleep 💤🧠 🛌 Happy to share that dairy foods, like cottage cheese, contain tryptophan, calcium, magnesium, potassium, and vitamin D, all of which can support sleep 😴

#freesamples #snacklovers #nutrition #dietitianeatsrealfood

You need to keep a jar of homemade Dukkah on hand

You need to keep a jar of homemade Dukkah on hand 🌿This Egyptian nut and spice blend is something I’ve enjoyed for years but I’ve never tried making it myself until now!

Every Dukkah recipe is a little different, but I was inspired to make this batch because I received some @wonderfulpistachios (#giftedbywonderful), and they are PERFECT in this! 💚

How to use it? Sprinkle on avocado toast, stir into hummus, or top roasted veggies 🥕🥦 It adds instant flavor and texture that is addictive!

But this lunch right here? I can’t get enough ✨ Toasted Bread ✨ Garlic-Yogurt Sauce ✨ Seared Asparagus ✨ Over-Easy Egg ✨ And a heavy shower of Pistachio Dukkah

Pistachio Dukkah Recipe:
1/2 cup raw almonds
1/2 cup shelled pistachios
2 tbsp sesame seeds
2 tbsp coriander seeds
2 tbsp fennel seeds
2 tbsp cumin seeds
1 tsp kosher salt
1/2 tsp cayenne pepper

Note: If you don’t have the seeds listed above, you can use ground coriander, fennel, and cumin. Instead of adding the ground spices to the pan, you’ll add them after you’ve toasted the nuts and once you put everything into the food processor.

Let me know if you’ve tried dukkah or make it at home 🏡

#makeitathome #dukkahspice

Tried posting this morning but Instagram wasn’t ha

Tried posting this morning but Instagram wasn’t having it 😑 but it’s never too late to say ‘Happy RDN Day!’ 🥳

There’s no doubt I chose the best career path for me. I get to talk about food/nutrition, share food with others, teach people how to cook, all while continuing to learn & connect with others 💞

I’m so thankful to have met some of my best friends during my dietetic internship at Vanderbilt, and over the years, I’ve met so many other incredibly inspiring RDNs. These are just a few of them! 😊

If you’re a dietitian and we haven’t connected yet, send me a DM! #rdnday #nationalnutritionmonth

This was my 1st time attending @natprodexpo and wo

This was my 1st time attending @natprodexpo and wow 🤯 It’s hard to imagine the scale of this show until you experience it in person. There’s just too much to pack into one post, so more to come as I sample products I brought home and continue to learn more about brands I saw at the show!

While I covered some highlights in my video recap, here are a few additional takeaways:

▫️I personally loved seeing and sampling beverages and snack bars with less sugar (and no Stevia, Monkfruit, or artificial sweeteners—I don’t like the aftertaste). One of my favorite brands is @tosisnacks. They’re sweetened with coconut nectar & are super crunchy!

▫️Most avocado oil is mixed with other oils 😔 This was very disappointing to learn but thankfully @mariannesharvest is 3rd party tested and is 100% pure avocado oil 🥑

▫️Functional mushrooms, like reishi, lion’s mane, and cordyceps, have incredible health benefits to support mood, focus, and gut health 🍄‍🟫 Fun fact: the fruiting body (aka the mushroom) and the mycelium, which grows underground, have different functions and nutrient profiles. Thanks @m2ingredients for sharing so much knowledge about functional mushrooms—excited to learn more! 🍄‍🟫

▫️As a dietitian, I found it interesting to see the influence of MAHA on products (beef tallow in more products, protein in everything—even water). As a reminder, French fries cooked in beef tallow are still French fries 🍟 While tallow has its culinary merits, swapping all vegetable oils for animal fats isn’t a shortcut to a healthier lifestyle.

▫️Convenience is king 👑 From daytime energy to sleep, to everything in between, brands are keeping convenience top of mind with new products.

What types of products have caught your attention lately? What would you like to see that you haven’t yet or….what are you tired of seeing in products?

It was great to see so many dietitians there and I highly recommend checking it out at least once!

Still waiting for the ‘Don’t eat anything before b

Still waiting for the ‘Don’t eat anything before bed’ myth to die ☠️

If you feel hungry before bed, have a snack. What should it consist of? 🍌🥛🥜 Well, you can find out in this @eatingwell article written by @laurenlovesnutrition along with more tips on keeping blood sugar levels steady through the night from @weight.loss.dietitian @brittanyb.ca and @the.bloodsugar.nutritionist

Including the link 🔗 in my bio so you can easily hop over to read it!

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