The Diva Dietitian

Registration is now open for my next COMPLIMENTARY webinar on Monday, September 9th 👩🏼‍💻 The end of summer— as we transition into fall and back to routines— is a great way to check in with ourselves, assess our goal status (or create new ones) and crack the codes of how we can realistically meet these goals in the craze of day-to-day life and activities. I’ll be talking about getting into your groove, figuring out your eating routine, and finding out how to make meals & snacks fit into YOUR lifestyle. Click the link in my bio🔗 or visit TheDivaDietitian.MyKajabi.com to register!
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ICYMI ‼️
Earlier this week I hosted a webinar where we covered a few different topics, including:

* How to find foods best fit for you in a world of diet culture
* Debunking popular (and controversial!) nutrition concepts and myths
* Learning how to make the foods and beverages you love fit into your lifestyle

Attendees were offered resources including my virtual grocery list, recipes, and a summation of lifestyle changes that will help promote long-term results.

For FREE resources, to work with me individually, or to join my online community, visit 🌎 TheDivaDietitian.MyKajabi.com
📩 [email protected]
🗓️ Virtual, flexible, convenient scheduling
👩🏼‍💻 Online platform with complete access to course content, community forum, recorded sessions, group accountability calls
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4️⃣ DAYS LEFT ‼️ It’s not too late to sign up at TheDivaDietitian.MyKajabi.com ⏰

Sign up at TheDivaDietitian.MyKajabi.com ⬅️ spots are limited!⏰

⏰Less than 6️⃣ days left‼️ICYMI 👀 I’m hosting a FREE webinar with EXCLUSIVE ACCESS on Monday, 8/5/24 at 7:30 PM. Even if you cannot make it at that time but are interested, do still sign up! This will be recorded and content will be sent to you afterwards. Visit thedivadietitian.MyKajabi.com ⬅️ spots are limited❗️⏰

The Diva Dietitian

✨THE NEWS IS OUT📣
Individualized sessions now available, online platform launching soon.
I cannot wait to continue to share my passion for what I do with you.
➡️Individualized nutritional counseling
➡️Ongoing resources & support available
➡️Flexible scheduling; virtual availability
➡️Breaking down the science of food and nutrition
➡️Realistic goals & recommendations with you in mind, designed for long-term outcomes
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There are BIG things coming 📣
Click here: thedivadietitian.mykajabi.com to learn more and to get started working with me 🔗
Making food & nutrition FUN so that you can feel FABULOUS,
Gianna ✨
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PRIME DAY IS HERE 🛒 Did I miss anything?! Comment & let me know what’s in your cart this 🫧
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Air. Fried. Chickpeas.
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If you’re someone like me who enjoys savory and crunchy snacks, then you’ll get this one.

I’m in a forum where I see a lot of people struggling to reach a protein goal for the day, but are frequently overlooking all of the other essential macro and micronutrients out there.

I love incorporating beans and legumes when I can into my salads, recipes, mains and side dishes as they pack a fantastic plant-based punch of protein, fiber, and other nutrients you won’t find in animal-based proteins.

I like to look at nuts, beans, legumes, and seeds as ‘superfoods’ because of their combo of carbs, protein, and fat, as well as micronutrient profile.

These air-fried chickpeas are so easy to make. Remember, if you’re using canned beans, to drain and rinse off that saltwater to remove excess sodium.

I tossed mine in avocado oil (higher smoke point than olive oil), coated in a chili seasoning (you can get real creative here, either using store bought seasoning packets or making your own from scratch) and air-fried at 390° F for about 15 minutes, occasionally tossing.

Whatever you don’t eat, store in an airtight container-air tight container for later snacking or topping
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These lettuce wraps were so nice, I had to make them twice! Video coming 🔜 on how I took last night’s lettuce boat inspo and kicked it 🆙 a notch 🥦🥕 the rainbow slaw not only adds color and crunch to our dish, but also adds fiber and volume to this recipe that’s going to help us feel satisfied longer
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WHAT'S FOR DINNER?!

Lettuce boats using up ingredients I already have in the house.
Feel free to use any protein of choice, like shrimp or ground chicken. I had Trader Joe's grilled chicken strips on hand which made cooking and cleanup quick and easy👩‍🍳
I doubled my recipe for lunch tomorrow, I just put the filling into a bowl so I can heat & eat.
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What does a daily breakfast look like for you? Comment below!👇

Tune in TODAY 🔔 on CNBC

Academy of Nutrition and Dietetics Rings the Closing Bell About This Event The Academy of Nutrition and Dietetics, the world’s largest organization of food and nutrition professionals, visits the Nasdaq MarketSite in Times Square. In honor of National Nutrition Month®, Academy President, Lauri Wright, rings the Closing Bell.

✨Added a few more letters to my name!!! Happy to announce I’m officially a Certified Dietitian-Nutritionist practicing in the State of New York🗽
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Fat-containing foods tend be higher in calories due to fat containing more calories per gram (9) vs other macros (proteins and carbs having 4 calories per gram). If you opt for ‘low-fat’ or ‘fat-free’ items, flavor may be compensated via added salt or sugar— it all depends what YOU’RE looking for.
Just remember that even high-calorie items can offer health benefits too (think of omega-3s from olive oil, fat & fiber from avocados, calcium from dairy products). Lower calorie foods such as fruits and vegetables offer micronutrients including vitamins, minerals, and phytochemical, packing a large volume for a lower number of calories. This isn’t to say that low calorie foods are “healthier”, and higher-calories foods are any less healthy. This is just to show you that you can still be hitting your goals eating the foods you enjoy, or what foods would be considered good options if you’re a volume eater.
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Don’t let the stress of healthy eating deter you from making your desired lifestyle changes. If you don’t have time for extensive meal & ingredient prep (you’re not alone), then there are so many great options available on the market that make it easy to help complete a balanced meal. Whether that be pre-cooked meats, pre-soaked beans, or frozen/canned veggies, you’re still getting the same amount and composition of nutrients. You may even have some of these ingredients lying around in your fridge or pantry. Aim for ingredients that have color, flavor, texture, and are filling. When in doubt, take what you have on hand, dump it into a bowl, and I can almost guarantee you’ll have a pretty good looking salad. (Pro tip: you can always use components of leftovers from the day prior to throw into your salad)
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3️⃣ GAME DAY APPS 🏈 you can bring or serve this 🥑🍔 who are you rooting for?!

🤸‍♀️THIS IS 1️⃣0️⃣0️⃣ 🤸‍♀️
Last January one of my goals for the year was to invest in myself in ways that would provide both physical and mental benefits 😌 100 classes later, I’ve found my phone-free, motivating, and F U N workouts at . So many great things happen when you priorize yourself and your personal wellness 🪬

STARCH COMPARISON

How many of you have heard that “brown rice is healthier than white rice”? Or “sweet potatoes are healthier than white potatoes”? 🙋‍♀️

If you’ve heard these statements before, then you may be surprised by what you’re about to read. 👀

First, let’s look at white rice versus brown rice (per 1 cup cooked)
1. Calorie content- white rice takes the win
2. Protein- brown rice wins
3. Carbohydrates- shocker, but white rice wins
4. Fiber- brown rice wins
5. Glycemic Index- brown rice wins

Brown rice is the whole grain- the bran, germ, and endosperm. This is where your fiber & nutrients are going to be. Given that it’s the whole grain, it’s no surprise that brown rice would be slightly higher in calories, protein, and definitely fiber.
On the other hand, with white rice, all the nutrients are stripped from the grain, then sometimes enriched with essential micronutrients.
Glycemic index (GI) refers to how quickly your blood sugar rises after consumption of carbohydrates. Generally, the lower the glycemic index number on the scale, the better.
Foods that are whole grain and higher fiber will be your lower GI scale items versus their processed or refined counterparts.

Now that we’ve had a brief breakdown of the criteria, let’s move on to potatoes.
The following data is based on the potatoes at 100g raw and unprepared. Keep in mind that cooking method and preparation style will impact these factors, including glycemic index.
1. Calories- russet potato wins
2. Protein- tie!!!
3. Carbohydrates- we’ll call this a tie!!!
4. Fiber- close call, but sweet potato wins
5. Glycemic index- sweet potato wins
Added feature: nutrients- Russet potatoes are higher in potassium, while sweet potatoes are higher in beta carotene (precursor to vitamin A).
So when it comes to potatoes, there is no “healthier option” — it really comes down to your preference, how you’re preparing them, and what kind of nutrient composition you’re looking for.
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Welcome to my newest page!👋My name is Gianna, Registered Dietitian based in New Jersey with a Masters Degree in Nutritional Sciences.

I have experience in acute and long-term care settings, working with both acute and chronic diseases and conditions.
I have also expanded my outpatient outreach to oncology and pulmonary rehab units, and kickstarted corporate wellness events. I also have experience in bariatrics and counseling student athletes, with a passion for counseling and weight management.

I'm a member of the Weight Management Dietetics Practice Group, and very active in staying up-to-date with the field of nutrition & dietetics, from not only a science-based background, but also including nutrition- & wellness-related trends and fads seen on the internet and in social media.

My goal is to make nutrition & health-related information intriguing, effective, and--most importantly, legitimate for you. My passion and personality are what drive me everyday to create a unique niche in this field, while using science-based, credible, tried-and-true information to bring health & wellness to you.✨