Nourished by Sarah
Sarah Rothfus l Dietitian l MPH, RD
Let's get you feeling good about food!
01/08/2023
Why add protein to breakfast? I’m so glad you asked!👇🏼
As a dietitian, I recommend a protein-rich breakfast to most of my clients. This is because it’s great for keeping you fuller longer, stabilizing blood sugars and energy levels, reduces carb cravings later in the day, and supports a healthy metabolism.
There are SO many reasons to eat protein at breakfast!
Note: this is generalized nutrition advice and you should always consult with a professional to address your individual needs.
06/07/2023
If this is you, I promise you’re not the only one. I’m here to help🤍
Navigating through a world full of diet culture is HARD. And it’s even harder if you try doing it alone. I can’t stress how important it is to have help and guidance while trying to change you habits and achieve your health goals.
DM me or comment “🖤” if you’re ready to learn how to get started.
04/07/2023
Remember: it’s a holiday, it’s meant to be enjoyed!
When you look back on today 20 years from now, I want you to remember how much fun you had being present in the moment - not how you felt stress, guilt, or shame over food.
Happy Fourth, y’all!
Comment your favorite BBQ food🍔🌭🍟🍗🍕🍉🍦🌽🥗🥪
22/06/2023
Did any of this surprise you? Comment below👇🏼
25/05/2023
Still searching for the logic here🤔
For real though, sustainability and consistency are KEY in living a balanced lifestyle. Fad diets and magic pills are the answer, as nice as that might sound.
Remember, if diets worked, the diet industry would be out of business! It relied on consumers to keep coming back for more.
Looking for a sustainable approach with 1:1 guidance to get you there? Send me a message🙌🏼
22/05/2023
READ THIS👇🏼
Actually tuning in and truly listening you your body can look WAY different than being impulsive.
Intuitive Eating gets a lot of skepticism because lots of folks will say things like “if I’m allowed to eat whatever I want whenever I want I’m just going to eat everything in sight”.
….hate to break it to you, Karen, but that’s not eating intuitively.
When we slow down and REALLY listen, we might think “Ooh! I love chocolate! I’d love some”, and then reflect on how it feels when we have a copious amount of it without other, more nutrient-dense foods in our day, and think “you know what, chocolate sounds great. I don’t feel the best when I overdo it though. I’ll grab one after dinner and check in with myself after that”.
THAT, folks, is mindful eating.
Will you take this lesson and apply it to your weekend?
Comment your fave chocolate bar! Mine is Reese’s 🤩
16/05/2023
What’s your favorite veggie?🥕
Breakfast Meal Prep Series pt. 5: Egg Bites🍳
Ingredients (to make 8 bites)
- 7 eggs
- 1/4 cup milk (or unsweetened milk alternative)
- salt + pepper
- mix-ins (I did cooked turkey bacon, spinach, tomato, and cheddar but I also LOVE spinach + feta!)
Recipe:
1. Preheat oven to 350F
2. mix eggs, milk, salt + pepper
3. fill muffin tin with ~1 Tbsp mix ins
4. top with egg mixture (fill tins 2/3 full
5. Bake for 20-25 mins, until cooked through
6. Store in fridge for up to a week, reheat for 60-90 seconds before enjoying
RECIPE⏬
Ingredients (4 serv)
- 1 lb chicken breast cutlets
- 1 cup basmati rice (or romaine lettuce if you want to make it a salad)
- 2 tomatos, diced
- English cucumber, diced
- 1-2 ears of fresh corn, cut off the cob
- roasted red pepper hummus
- original
- avocado
- feta cheese
- salt
- pepper
- garlic powder
- paprika
- turmeric
Instructions:
1) cook basmati rice with 2 cups water, pinch of salt, 1/4 tsp turmeric for 15-17 mins, until cooked.
2) season chicken with salt, pep, garlic powder, paprika. Cook on medium heat, about 5 mins per side or until cooked through.
3) Combine diced tomato and cucumber in a bowl with 1 Tbsp olive oil, salt, pepper, 1 tsp garlic powder
4) Assemble! Basmati rice, chicken (cut up), tomato cucumber salad, corn, hummus, bitchin sauce, sliced avocado, crumbled feta and ENJOY!✨
02/05/2023
Which one did you need to hear today?👇🏼
1) Your body appreciates it when you feed it balanced meals.
👉🏼 Eating balanced means gives your body sustained energy and fullness, stabilizes blood sugars, and reduces sugar/carb cravings/overeating later in the day.
2) If you are physically hungry, you SHOULD eat.
👉🏼 Ignoring your body’s hunger signals is building a relationship of distrust. Honor your hunger with something that will be satisfying.
3) Carbs are actually the body’s preferred fuel source.
👉🏼 Yep, that’s right! Carbs get converted into glucose which gets used by our body for energy! You can pair carbs with protein, fat, and fiber to slow digestion and keep sustained energy levels for even longer!
4) Your body still needs food today, even if you overate yesterday.
👉🏼 Ooof.. I know this one can be a toughy for some of us. But I promise it’s the truth. Under eating and skipping meals only further perpetuated the b!inge restrict cycle. Prioritize balanced meals with veggies and protein on days like this.
5) Eating the good you are craving can be better than trying to fill the void with something else.
👉🏼 Okay, hear me out! Have you even had a craving for something and tried to satisfy it with something else “lighter” or “lower cal”…and then that wasn’t satisfying so you ate something else..then something else…When you could have just eaten the darn cookie in the first place?
If any of these resonate with you, you are not alone! I help my clients transform their mindset around food to ditch the diet cycle and learn to eat a nutritious diet that is sustainable for them.
DM me “freedom” to claim a spot in my 1:1 coaching!
Breakfast Meal Prep Series pt. 4: Baked Oats🍌🍫🥜🍯
Ingredients:
- 2 ripe bananas
- 2 eggs
- 1/4 cup maple syrup
- 1 tsp vanilla extract
- 2 cups rolled oats
- 1 Tbsp cinnamon
- 2 tsp baking powder
- 1/4 tsp salt
- 1.5 cups almond milk
Recipe:
1) Preheat oven to 350F.
2) Mix ingredients together in the order they are listed under ingredients.
3) Pour into parchment-lined 9x9 baking dish and top with chocolate chips
4) Bake for 35-40 min, then let cool before cutting.
5) Eat it cold or reheat throughout the week. Top with peanut butter + honey (or whatever you like!)
P.S. I love cutting into portions and freezing to have whenever I need a quick brekkie!
09/04/2023
Happy Easter!💗
I hope you all have a lovely day and that you connect with family and friends. Sending out lots of love!!
Carrot Cake Cupcakes🥕🐇
- 3 bananas, mashed
- 1/4 cup coconut sugar
- 1/4 cup almond milk
- 1 tsp vanilla extract
- 1 egg
- 1/3 cup melted coconut oil
2 cups oat flour
- 4 tsp baking powder
- 1 tsp pumpkin pie spice (or cinnamon)
- pinch of salt
- 3/4 grated carrots
- 2 handfuls of walnut pieces
Recipe:
1) mix wet ingredients and dry ingredients in separate bowls.
2) add dry to wet (1/2 at a time) and mix until combined.
3) add in carrots and walnuts.
4) scoop batter into cupcake pan with liners.
5) bake 5 mins at 400F, then 15-20 mins at 375F. Cool completely before frosting!
I topped mine off with a cream cheese frosting (cream cheese, powdered sugar, almond milk, vanilla extract), sprinkles, and chocolate eggs in walnut nests🐣
05/04/2023
Anti-diet ≠ anti health-promoting behaviors
I am anti-diet for the simple reason that:
👉🏼 95% of diets fail
👉🏼 dieting is the #1 predictor of future weight gain
A common misconception is that dieting improves health. ❗️Weight loss does not equate to health gain❗️
That being said - you can be anti-diet while focusing on improving your habits.
Intuitive Eating encourages gentle nutrition + joyful movement, both of which are known to improve health🫶🏼
Which bit of information are you taking with you today? Comment it below💓
Breakfast Meal Prep Series pt 3: Yogurt Parfait🍓🫐
Recipe (per serv):
- 2/3 cup plain Greek yogurt (I used 2% fat from because it’s nice and creamy with a good dose of protein)
- 1/2 cup fresh fruit (I used strawberries and blueberries)
- 1/4 cup granola (I used peanut butter protein granola - I like to ones from and )
- optional if you like things sweet: drizzle of honey on top!
We’ve got protein and fat in the yogurt + granola, carbs and fiber in the fruit + granola. Simple balanced and delish!🤩
BREAKFAST MEAL PREP pt. 2: Breakfast Burritos🌯
Ingredients: (4 serv)
- burrito sized tortillas
- 1 can beans (I used Trader Joe’s fat free refried)
- 6 slices turkey bacon
- 8 eggs
- 3/4 package frozen hashbrowns
- shredded cheese
- salsa (I used Trader Joe’s salsa autentica)
- salt
- pepper
- garlic powder
Recipe:
1) cook turkey bacon, then hashbrowns (season with salt pepper garlic powder), then eggs in skillet over medium heat
2) build burritos: tortilla, beans, turkey bacon, eggs, hashbrowns, shredded cheese
3) wrap in damp paper towel, then tin foil. Put in FREEZER (this will ensure it reheats properly and avoids paper towel sticking).
4) pack salsa in separate container.
Reheating Instructions:
Remove foil, keeping paper towel on, and microwave for 3 minutes and 30 seconds. Serve with salsa. Enjoy!🌯
DIETITIAN EXPLAINS: Brown Rice vs. White Rice 🍚
Did this surprise you? Leave a comment!
BREAKFAST MEAL PREP pt. 1: Overnight Oats🍌🍫🥜
INGREDIENTS: per serv
- 2/3 cup (50g) oats (I used quick oats but old fashioned work too)
- 1/2 banana, mashed
- 1/2 scoop protein powder (unflavored, vanilla, or chocolate will all work)
- 1 Tbsp cacao powder
- 1/2 cup almond milk
- almond butter
RECIPE:
1) Mix all ingredients other than almond butter in a to-go container or mason jar.
2) Line rim with almond butter (or peanut butter) for extra nutritious deliciousness.
3) Let sit in fridge over night (or at least 1 hr if using quick oats). Lasts 3-4 days in the fridge so you can prep several at once - get creative with the flavors! I love doing PB&J too. Enjoy!
26/03/2023
Have you been thinking about working 1:1 with me but don’t know what to expect? Here’s some info!
Still have questions? Feel free to send me a message!
What’s your favorite carb?🥯🍌🥐🥔🍚🍞🍝🥖🍎🥨
Mine are bananas💛
P.S. you don’t always have to balance carbs, it’s ok to have them on their own too! In fact, it’s preferred to have them on their own in certain cases such as pre-workout! It’s also dependent on the individual who many carbs they need and how they should balance them. This is general nutrition advice - if you’re looking for 1:1 advice you should see a dietitian (DM me!)💕
19/03/2023
DID YOU KNOW?👇🏼
Lemon water and detox teas don’t actually “detox” your body.
Your body has its own detoxification system: your liver and kidney(s)!
Yep, that’s right - the idea that lemon water detoxes your body is a MYTH.
Detox teas being marketed on the internet are just laxatives (they make you 💩) and have the potential to make you dehydrated. In other words, they are a scam and don’t do what they say they do.
Did this surprise you? Leave a comment!
MEAL PREP SERIES pt. 5: Bulgogi Bowls🥢
Ingredients:
- 1-1.5 cup Jasmine rice (uncooked)
- 1 lb Ground protein of choice (I used ground pork)
- Shredded carrots
- Cucumber
- Green onion, thinly sliced (separate whites from greens)
- 1-2 cloves garlic, minced
- Sesame seeds
- Korean BBQ / bulgogi sauce
- Rice vinegar
- 1/4 cup Sour cream
- Sriracha
- Agave nectar/honey
- Salt
- Pepper
Recipe:
1. Cook rice according to package directions.
2. Using a peeler, peel strips of cucumber. Place strips in a bowl and stir in 1-2 Tbsp rice vinegar, 1 tsp agave/honey, and a pinch of salt. Let pickle for 10-15 mins.
3. Cook carrots in pan over Med-high heat until slightly softened. Season w/ salt and pepper.
4. Heat 1 Tbsp oil in a pan over Med-high heat. Cook scallion whites and garlic until lightly browned, about 1 min. Add in ground meat and cook until browned and cooked through.
5. To the pan with the meat, add 1 Tbsp rice vinegar and a generous sprinkle of sesame seeds. Cook for 30 sec. Then add 1/4-1/3 cup bulgogi sauce. Bring to a simmer and immediately turn off heat.
6. For the sriracha crema, mix 1/4 cup sour cream with 2 tsp sriracha and thin with water until it’s a drizzly consistency.
7. To build the bowl: base of rice, then bulgogi meat, shredded carrot, pickled cucumber, drizzle of sriracha crema, sprinkle top with green onion and sesame seeds.
8. Pack it up and enjoy throughout the week. Enjoy!💓
13/03/2023
Dietitian Explains: Prebiotics & Probiotics
Did this surprise you? Leave a comment👇🏼
Want to learn more about 1:1 sessions? DM me💓
MEAL PREP SERIES pt. 4: BBQ Chicken 🍗
Ingredients (4 serv):
- baby Yukon potatoes
- shaved parmesan or shredded cheese
- broccoli
- 4 pieces of chicken (I used drumsticks because they were on sale, but would normally use boneless, skinless thighs or breast cutlets)
- BBQ sauce (I like Kinder’s brand)
- garlic powder
- paprika
- chili powder
- salt
- pepper
Recipe:
1) preheat oven to 425F
2) put potatoes on lightly oiled baking sheet, season with salt, pepper, and garlic powder. Pierce each potato with a fork so the steam can escape while cooking. Bake for 20-25 min.
3) pat chicken dry and season with salt, pepper, garlic powder, paprika, and chili powder. Brush with a layer of BBQ sauce. Bake for 20-25 mins, or until cooked through. Brush with more BBQ sauce.
4) once potatoes have roasted for 20-25 mins, take out of oven and smash with the bottom of a cup/mug and sprinkle with cheese.
5) place broccoli on the pan with potatoes, drizzle with oil, and season with salt, pepper, and garlic powder. Bake 10-15 mins, until broccoli is lightly browned and cheese on potatoes is bubbly.
6) pack it up and have throughout the week! Enjoy✨
29/01/2023
As a dietitian, I can tell you that the rule of “not eating ingredients you can’t pronounce” is ridiculous and not based on science. Most vitamins are nearly impossible to pronounce, even for me, who has studied them for years.
Comment a food rule you’ve heard!
MEAL PREP SERIES pt. 3: Thai Peanut Satay🌱
Ingredients:
- 1 block extra firm butter tofu (or 1 lb protein of choice), cubed
- 2 cups sliced mushrooms
- 1 can coconut milk
- 2 Tbsp soy sauce
- 1/4 cup creamy natural peanut butter
- 1.5 cups brown rice
- veggies of choice (I did broccoli and green beans)
- lime
- green onion
- 1 Tbsp curry powder
- garlic powder
- salt
- pepper
Recipe:
1) season protein with salt, pepper, garlic powder and curry powder to taste
2) in a large, deep pan, sautee mushrooms over medium-high heat. Season with salt pepper and garlic powder.
3) once mushrooms are almost fully cooked, add in protein and cook until golden brown.
4) once cooked, stir in coconut milk, soy sauce, peanut butter, and 1 Tbsp curry powder. Simmer until slightly thickened.
5) Cook brown rice according to package directions.
6) steam veggies for 5-7 minutes, until soft. Season with salt and pepper.
7) serve curry over bed of brown rice and steamed veggies. Top with lime wedge and green onion.
😎 enjoy!✨
9) optional: let your dog sniff it
Dietitian Explains: Scarcity vs Abundance Mindset
20/01/2023
READ THIS👇🏼
Have you ever heard or thought something like…
“Clean your plate or you can’t have dessert!”
“I better get my share before someone eats it all.”
“I dont know the next time I’ll be able to have this, so I better eat it all now.”
If so, you have likely had a scarcity mindset. When we operate from a place of scarcity, it creates a sense of restriction and urgency.
Even if food is not scarce, mental scarcity makes our body feel restricted. In response, it triggers an increase in cravings. This means that when we are around foods that are perceived to be scarce, it is likely we will overeat or binge on those foods.
What if, instead, you had a mindset of abundance?
Having the mindset that food is plentiful and that you can have what you want, when you want is a wonderful thing! You are far less likely to overeat/binge on foods since you can have more later if you want, and that food is in abundance. You are more likely to eat the right amount for your body if you don’t have strict rules around food.
Happy Friday!
MEAL PREP SERIES pt. 2: Mediterranean Bowls🕊️
Ingredients (4 serv):
- 1 cup pearled cous cous
- 1 lbs ground chicken
- 1/4 cup panko breadcrumbs
- shallot, finely diced
- fresh parsley, finely chopped
- lemon
- Roma tomato
- cucumber
- hummus
- 1/2 cup plain Greek yogurt
- garlic powder
- salt
- pepper
Recipe:
1) Preheat oven to 425F.
2) In a medium bowl, combine ground chicken, panko, 2 Tbsp parsley, 1/2 the shallot, 1 tsp garlic powder, 1/2 tsp salt, 1/4 tsp pepper. Form into 12 meatballs and place on parchment lined baking sheet. Bake for 15-18 mins.
3) boil 1.5 cups water or broth in a small pot. Pour in cous cous and cook 6-8 mins. Once cooked, fluff with fork and mix in a squeeze of lemon, salt and pepper.
4) dice tomato and cucumber, combine with the remaining shallot in a bowl. Stir in a squeeze of lemon, salt and pepper.
5) for tzatziki, mix yogurt, big squeeze of lemon, 2 Tbsp parsley, 1 tsp garlic powder, salt and pepper to taste. Mix in water 1 tsp at a time until a drizzly consistency is reached. (Tzatziki traditionally uses dill but I don’t like dill, so you can use that if you like it!)
6) pack it all up and enjoy throughout the week!💓
12/01/2023
If you’ve ever wondered why you can’t stop eating while full, these could be a few potential reasons why.
Are any of these relatable to you?
MEAL PREP SERIES pt. 1: Fajita Bowls🔥
Ingredients (4 serv.):
- 1 cup white rice
- 1 can black beans
- 1 lb chicken, or protein of choice (I used pollo asado but you can get plain chicken and season w/ salt, garlic powder, cumin, and chili powder)
- 1/4 cup sour cream
- 2 limes
- Romaine lettuce
- 1 roma tomato
- 1 mango
- 1 avocado
- Salt
- Pepper
- Garlic powder
- Cumin
- Chili powder
RECIPE:
1. Cook rice according to directions. I used frozen jasmine rice to make it quick!
2. Drain beans. Cook 1/2 the Roma tomato in pan over medium-high head with garlic powder. Put beans in and season with salt, garlic, cumin, chili powder and let stew on medium-low until liquid is thickened.
3. Cook chicken in air fryer (375 for 15-20 min or until cooked through) or on skillet on medium-high heat.
4. For crema, mix sour cream, juice of 1/2 lime, salt, garlic powder, and water to thin to a drizzly consistency.
5. For salsa, dice 1/2 Roma tomato, 1/2 mango, and avocado. Mix together with juice of 1/2 lime, salt, and pepper.
6. Build bowl following the steps shown in the reel! Enjoy!✨
Videos (show all)
