Vancouver Dietitian

🎉 Exciting News! My Brand-New Website is LIVE! 🎉

🔗 https://www.haleys-nutrition.com/ 🔗

Why Visit Now? 🚀

🌟 Explore my packages and exclusive offerings

🌟 Link to Free 15-minute Consultation

🌟 Sign up for my newsletter

Explore my digital home and get to know me a bit better! I’m here to help
you navigate the abundance of information on food, nutrition and your
health!🥗💪🧘🏃🍲

👉 Link in bio to explore!

📲 Tag a friend who needs to check this out!

🔍

When you forget your lunch but thankfully work near Fred Meyer and can pick up a few healthy options to pop in the microwave 🍐🥚🍲. Nourishing lunch here we come!🏃‍♀️

📚🦉What have you been reading or listening to lately? Here are some of the podcasts I've been loving this month, because lets be honest I haven't opened a book all month:(

-Food Psych with Christy Harrison (all about intuitive eating and anti-diet approach to nutrition)
-Where Should We Begin? With Esther Perel (relationship challenges in the modern world)
-The mindbodygreen Podcast (all things health and wellness)
-The Doctor's Farmacy with Mark Hyman (doctors words on current health topics and trends)

✅Have you listen to any of these? Or do you have any recommendations? Drop me a comment (or tag me on a post) and let me know!

🍅🍋How long do you usually spend in the grocery store … and how often do you go?

Market researchers say the average household makes 1.6 grocery trips a week – and the average shopping trip takes an average of 46 minutes.

Wow! I’m not surprised by the number of trips but their length took me by surprise.

How does your grocery shopping stack up against the averages?

You get what you give...How can you manifest something else for your life?

🧠🏋️‍♂‍This one is all about BRAIN FITNESS!

Do you ever do puzzles like sudoku or crosswords?

It’s weird, but these puzzles can be a really fun way to give your brain a workout. In fact, researchers say they can shave 10 years off the age or your brain function!

When was the last time YOU tackled a brain-teaser puzzle?! ⬇️⬇️⬇️

🍀You’re in luck – check out this delicious healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!

● 1 cup creamy oat milk
● 1-2 handful of baby spinach
● ½ large frozen banana, sliced
● ¼ tsp pure peppermint extract
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey
Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

🎶🤩This is my current workout playlist … and I have to say, I LOVE IT!

💪It keeps me motivated and helps me forget about the day ahead/behind me, keeping me fully present.

Have you ever felt blah during your workout and then a GREAT song comes on, and suddenly you’re ready to take on anything that comes your way?!

This is all backed by science, btw. Research shows that music helps us workout harder & longer with less of a feeling of exertion. Pretty cool, right?!

Share a pic of your current workout playlist and tag me on it!

IT is the weekend. Doesn't mean you can't get outside and breathe some fresh air.

Q: Do I really need to wash my fruits and vegetables before eating them?

A: ABSOLUTELY, YES!

When you’re busy it can be tempting to skip washing your produce but it’s definitely worth the time and energy – especially when you think of all the foodborne illness outbreaks linked to produce over the past several years!

Here are some tips to streamline the process:

1. Wash your hands before and after washing the produce. This will help protect you (and your food) from any cross-contamination.

2. Wash your produce just before you use it. Storing damp produce encourages more bacterial growth.

3. Tap or distilled water is all you need – no special soaps or other products!

4. Scrub root veggies (carrots, potatoes, etc.) with a brush to rid them of stubborn dirt/bacteria.

5. No, you probably don’t need to wash your prewashed lettuce! Experts say if bacteria can survive industrial cleaning, it likely will survive your efforts too.

6. When you’re done, gently dry or blot your produce with a paper towel. Research shows this also helps remove more bacteria.

7. Prepare your produce and enjoy!

👉Do you usually wash your fruits and veggies? Let me know ⬇️⬇️

Let that sink in...

😴🛌How many hours of sleep did you get last night?

Getting enough sleep is great for your brain … your body … and your mood! While you’re asleep your body is busy recovering and recharging from yesterday and setting you up for success today.

Studies show that over the past decade, many of us have been going to bed later but still getting up at the same time – losing about 40 minutes of sleep on workdays!

Not getting enough sleep can raise your stress hormones and also throw your hunger hormones out of whack! Both of these are implicated in weight gain over time.

So … if you’re struggling with getting enough sleep and can’t change the time you wake up, go to bed earlier to get those 40 minutes back!

What’s your nightly average? ⬇️⬇️⬇️

🚀💪 New habit I'm working on: Reading 1 chapter a day of a novel, strictly for pleasure.

👉Truth #1: Building new habits means there are almost ALWAYS false starts and obstacles that get in your way. And missing a day or two isn’t a failure – as long as you start back up as soon as possible.

👉Truth #2: We are ALWAYS creating or reinforcing habits whether we realize it or not. I’d rather be INTENTIONAL about building habits that help me, vs. being mindless about it where I end up reinforcing habits that work AGAINST my goals.

Personally, I’ve been working on reading because it's something that really brings me joy and allows me to escape from life. It is zennnn for my brain! Another bonus! It helps me get to sleep faster. I've struggled with insomnia for a while and something about reading in the evening sends me right into sleep.

🤔 What are YOU working toward right now!? Tell me about it!

🍳Did you eat breakfast this morning?

Interesting Fact: studies show that people who eat breakfast tend to be healthier.

Researchers aren’t sure whether that’s due to actually eating breakfast … or because people who eat early in the day tend to have healthier habits.

Either way, it’s a positive sign!

😴🛌 What did YOU have for breakfast? ⬇️⬇️⬇️

🍳😋 I get so many questions asking about what I have for breakfast in the morning … so here you go!

I eat the same thing almost every day, because 1) I love it, 2) it’s easy, and 3) it’s aligned with my goals.

This meal packs protein that will keep me feeling full for my busy morning! I have to have fat and protein to get me going and avoid mid morning crashes.

My mornings are often hectic with kid stuff, workouts, and just getting ready for the day. I try to meal prep or have other things ready for on-the-go in case I run out of time for breaky.

Here it is:

Berry Smoothie

1 scoop of collagen
1 big splash of almond milk or coconut milk
ice
handful of frozen blueberries or mixed berries
handful of spinach (fresh or frozen)
1 spoonful of nut butter
1 spoonful of flax seed
cinnamon sprinkle
squeeze of fresh lemon

Sometimes I pair this with a rice cake and mashed avocado or a gluten free carrot cake muffin.

✅What did YOU have for breakfast this morning?! Share a photo and tag me on it!

What are you breathing 'out' today?

🧘‍♀‍Meditation – have you done it this week?!

😳It’s important because of a 5-letter word that affects all of us: STRESS!

Chronic stress leads to higher levels of stress hormones, a higher heart rate, AND higher blood pressure, which can take a real toll on your body. Over time, it can even raise your chances of heart attack or stroke!

Meditation has been known to reduce stress by helping bring your body from a sympathetic (fight or flight) state into a parasympathetic (rest & digest) state.

Do you meditate? How long do you usually meditate for?! ⬇️⬇️⬇️

⭐️I have a SUPER stretch you HAVE to try that will make your upper body feel relaxed – plus it can help with nagging neck aches.

🙋‍♂‍If you spend a lot of time on your phone or laptop, chances are your neck muscles could use a little love.

Especially your deep neck flexors, which sit behind your windpipe - because they play a huge role in neck stability.

Slouching while on your phone or computer means your head is often forward and angled downward. Over time, this position weakens those muscles and can lead to muscle imbalances.

Here’s an exercise that’ll feel amazing after a long screen-time session. You might even feel it in your upper back and shoulders.

✅Lie on your back
✅Without lifting your head, look down towards your toes drawing your chin in towards your chest (think double chin)
✅Hold for 10 seconds and repeat 10 times!

That’s it! An easy exercise that you can do with no equipment in less than 2 minutes.

👇🏋️‍♂‍🧘‍♀‍Try this and let me know how you feel after.

💥 Are you guilty of this?! I am…

When we think of injuries, we usually picture something that “happened” like a sprained ankle or pulled muscle.

But many injuries are actually caused by years of bad posture.

And one BIG cause of that is carrying a purse, briefcase, or a bag on one shoulder!

When you carry weight on one side all the time, you can end up compensating by rounding your spine to the opposite side in order to compensate. (Seriously, start watching people carrying bags and you’ll see what I’m talking about!)

This does NOT mean you can’t carry a bag with you.

BUT … if you are going to carry weight on just one side (we all have our favorite sides), there are some protective measures you can take. Do this:

✅Be mindful of your posture.
✅Stand tall and draw your shoulders down and back away from your ears to take the load off your rounded shoulders.
✅Engage your abs and upper back muscles.
✅Switch sides often.
✅Strengthen your core to help you keep an upright posture.

⁉️👇Did I miss anything on my list? Let me know in the comments!

Are you ready to START yet?

🔥EASY HEALTH HACK 🔥

🍋💦Did you know drinking lemon water can help you absorb more micronutrients from the foods you eat?!

This is one of my favorite hacks because it’s easy, cheap, and delicious … plus it takes almost NO time to prepare.

There’s a lot of other reasons to drink it, too...
🥗It can help you absorb more micronutrients out of each meal
🚀It helps jumpstart your digestion
🤩It’s loaded with vitamin C
💪It helps promote weight loss

You can give it a try by mixing 1 tablespoon of fresh lemon juice in 1 cup (240 ml) of water 10-15 minutes before your meal.

If possible, use a paper straw when you drink lemon water to protect your tooth enamel.

👯‍♂‍👇Tag a friend in the comments to help them get in on this health hack!

🔥ACCOUNTABILITY ALERT! 🔥



We’re well into 2021 and so far I’m really excited that my rest and restoration time has continued to stay a priority!



💪 I’ve been getting into bed earlier (finally listening to my wind-down alert), taking my Magnesium faithfully before bed and committing to less time in my chart notes and other work fun pre-bedtime.



And of course, things always don’t go 100% as planned.



✅ One thing I’ve changed along the way is scheduling more admin time in my work week to stay caught up on my weekly work to-dos, so I have less to do after my “work day” wraps up. This carved out time, dedicated to getting some of my non-negotiable duties done, is making a big impact in my overall balance and allows me to be more present when I am at home.



It’s amazing how one little change of building in blocked time for working on my business (and not always in my business) can make all the difference!



👉How are YOU doing on your self-care 2021 goals? Are you on track? Is there something you need to tweak?



Let me know! 👇

✈️🏋️‍♂‍Ever feel like your “health habits” are running on autopilot?

If you follow the same routine for months (or years) on end, you’re probably missing out!

👉That’s because you’re constantly changing and evolving! The workout or diet that was right for your goals last year might not be the best for you today!

What’s ONE new healthy habit you’re working on in 2021?! ⬇️⬇️⬇️

You're in charge here.

⭐ Happy President’s Day

“You cannot escape the responsibility of tomorrow by evading it today.” - Abraham Lincoln

Serious motivation from the 16th President of the United States!

It’s so true: what you do – or DON’T do – today can have a big impact on your tomorrow. Including your self-care!

You owe it to “future you” to take care of present-day you!

What’s one thing you are going to do today to take care of yourself that you’ll be thankful for in the future? 👇👇👇