Ashley's Simple Living

Eat your beans in brownie form because why not! 🍫🫘
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These “brownies” are made from a base of black beans. I do feel like they are more on the fudgey side, but they are still delicious & satisfy my nighttime sweet tooth.
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I also love that they have 5g of fiber & 5g of protein!
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I will link the recipe in the comments below. I did make changes to it; I added 1 egg & used butter as the oil! My nutritional are based off my version of the recipe which made 10 brownies!
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I love to experiment with different “healthier” recipes. Remember that these are made from BEANS. They are not going to taste like a sugar & butter filed treats, so go in with an open mind if you choose to make them. 🥰

I LOVE huberman lab podcast and I think every female, no matter your age, needs to listen to this! 🌸

‎Huberman Lab: Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity on Apple Podcasts ‎Show Huberman Lab, Ep Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity - Jul 22, 2024

Stop. Overthinking. Your. Nutrition. Nutrition can be SO complicated because people love to share misinformation on social media. I want you to stop thinking so much!! When it comes to making ⭐️ balanced ⭐️ meals, make sure you include one of each.

1. 🍗 🥩 Protein & lean meats like chicken, beef, pork, fish, seafood. Eggs + egg whites. Greek yogurt, cottage cheese, milk, cheese. Peanut butter + nuts / seeds. Tofu, edamame, beans, lentils. Protein powder.

2. 🥔 🍚 Carbohydrates preferably whole grains or complex carbs for extra fiber: rice, potato, sweet potato, oats, bread, pasta, quinoa, barley, cereal, beans, etc.

3. 🥑 🫒 Fats: avocado, olive oil, nuts/seeds, vegetable oils, butter, dairy, coconut oil.

4. 🍓 🫒 Fruits + veg: I aim for 1-2 servings per meal. Berries, banana, orange, grapes, apple. Spinach, carrots, zucchini, broccoli, peppers. So many to choose!

👩‍🍳 For cooking methods; baking, sautéing, steaming, slow cook, pressure cook are all great options. Frying = not great but everything in moderation!

Eating this way will make sure you are getting a great variety of nutrition.

My last advice would be to include 3 servings per week of Omega 3's: this is found in foods like fatty fish like sardines, salmon, flaxseeds + chia seeds, eggs, & walnuts. 🍣 🍳

Happy eating! 🥗

This is your sign to give canned chicken a try if you haven’t yet or have been too scared to try.

40g of protein in 1 can that involves 0 cook time? SAY LESS. I personally love utilizing canned/frozen items for an easy meal. Today was a looong day at work so no way was I cooking an elebaorate meal. This meal took me 5 mins to prep & even if it wasn’t the most pretty, it sure was tasty!

I made my chicken into a chicken salad with just light mayo and ranch seasoning. Paired with some sourdough bread toasted with cheese, tomato, and an avocado! A pretty balanced meal that was thrown together in 5 mins.

This is my second year gardening, and I must say that I truly feel so lucky. If you’ve been thinking of gardening but not sure about starting — do it! If you don’t have the space, plant in pots. Start small with 1-2 plants or even some herbs. The joy that comes from growing your own food is incredible. This year I have been lucky enough to have a thriving garden that I have been able to share with others, and there is NO better feeling I swear! I cannot wait for more tomatoes and peppers to come in to start cooking more. 🥹

— BREAKFAST SMOOTHIES —

I have recently been on a smoothie kick every morning. I commute an hour to work most days and some mornings do not always feel like eating a full on breakfast at 6am.

I’ve been making this breakfast smoothie (for like 2 months now) and am obsessed 😂 It’s easy to sip on during my drive, and it keeps me satisfied for 3-4 hours!

Eating breakfast in the morning can really start your day in a positive way, you will start your day with energy and getting in important nutrients your body loves.

Here’s the recipe -

BERRY PROTEIN SMOOTHIE:
🍓 1 cup frozen cherry berry blend (or whatever berries you have)
🍓 1 cup milk of choice (I use 1% cows milk for extra calories/protein)
🍓 1/2 scoop vanilla protein powder (I use aldis - 1 scoop = 30g)
🍓 1/4 cup 0% plain Greek yogurt (for the probiotics!!)
🍓 3 tablespoons plain rolled oats
🍓 1 tablespoon of nut butter (I use almond or peanut)

Nutrition: 470 calories, 34 g protein, 6 g of fiber

Share with me you smoothie combinations or quick breakfasts you like to make! 😋

Did you know that processed meats are well studied for their link to increasing risk of colon cancer? There is also research being done on its link with other cancers!
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Processed meats include deli meat, salami, sausage, bacon, ham — any meat that has been smoked, cured, salted or has preservatives.
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As someone with Crohn’s disease, my risk for colon cancer is already increased. One personal health choice that I have made is to try to cut back my intake of processed meats when possible. Of course it’s not always realistic, but it’s something that I can make a conscious effort to do.
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When it comes to making a sandwich, you might wonder how to avoid deli meat. Here are some tips for sandwich fillings!
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1. Use rotisserie chicken or grilled/baked chicken you have prepped
2. Use canned tuna/chicken to make chicken/tuna salad
3. Egg salad
4. Tofu that has been baked/air fried
5. Mashed beans
6. Homemade beef/chicken/turkey patty’s
7. You can always look at the frozen isle, I have found some great veggie burgers or chicken burgers without any added preservatives!
8. Cheese & veggie sandwich
9. Peanut butter and fruit (a classic!)
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Picture is of my sandwich from today! Sourdough bread, sliced Colby cheese, avocado, hummus, airfried tofu, tomato, cucumber, red onion, spring mix & garlic vinaigrette
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https://www.aicr.org/cancer-prevention/food-facts/processed-meat/

I wanted to share something I’ve been working on to better my health with you all. 😊

As most of you know I had a hip reconstruction almost 6 months ago! It’s crazy how times has flown by. This past month I FINALLY was cleared to run & jump as I am able. I am slowly getting back into higher intensity workouts + running and it feels so good!!!

Fitness is such an important part of your overall health and wellness & sometimes it can be hard to stick to. Something I find helpful is to set goals for yourself & exercise in ways you love!

What are some of your fitness goals?

WHAT DID YOU MAKE FOR DINNER TONIGHT? 🥦
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Tonight’s dinner is super easy! I cooked the veggies & salmon on a sheet pan (425 for about 25 mins). Season wirh olive oil, garlic, some salt & pepper. I also used some lemon citrus seasoning on the fish! The rice I cooked in my instant pot. Very hands free dinner and a super easy way to get a nutritious dinner in!
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Did you know that its recommended to eat AT LEAST 5 servings of fruits/vegetables per day? Plant foods provide a lot of vitamins, minerals, and gut healthy fiber into our day. Here are my tips for helping you reach that goal
🍏🥑🍒🍌🍋🥒🫑🥝🌶🥥🍈🫐🍓🥝🥑🫒🧄
- Prep ahead: cut/wash fruits and veggies once you bring them home from the store.
- Keep fresh produce at eye level in your fridge if you are someone who is prone to forgetting about what you bought and letting it go to waste.
- Bagged salads are such an easy way to get in some extra nutrition
- Buy canned & frozen options - Yes these are a GREAT option and full of vitamins/minerals. I keep several canned and frozen items on hand.
🌽 Look for canned items that are packed in water or 100% fruit juice. Choose low sodium/no added salt when possible.
🍎 Look for frozen items with no added ingredients, unless that is what you prefer. Frozen items like cheesy broccoli or butter + seasoning steamtable packs make the best side dishes to meals.
- My favorite tip is to try to add 1-2 fruit/veg options to your meals. Sometimes this isn't always realistic 100% of the time, but it's a good goal to try to reach!

Sunny wanted to say HAPPY MONDAY and have a great start to you week 🥰☀️

How much water are you drinking every day? 💦

Everybody has different water needs, but a good rule of thumb is at least 2 liters of water per day (about 70 oz) OR to be more accurate, at least half your body weight in oz of water per day. This is about 75 oz for someone who is 150 lbs. 125 oz for someone who is 250 lbs.

I carry around a water bottle with me all throughout the day, which I recommend everyone do! This one is 40 oz so 2 a day and I know I have hit my minimum goal!

Some people think that they may need to drink a gallon of water a day - this isn’t true for everyone. Something I think is helpful is to look in the toilet after you p*e (yes, look at it 😂). The bowl should be a light yellow. If it’s a dark yellow, you probably need more water. And if it’s clear - slow down on the water. There is a thing as drinking too much water!

🏋️ if you exercise & get sweaty, you will need more water in your day.

🍉 we also get some water from the foods we eat!

Here is your Sunday morning reminder that if you are celebrating Easter or even any holiday, you still deserve to eat a nourishing breakfast even if you know you may be indulging or eating a lot of yummy food later in the day. 🍓 you don’t need to “save” calories or eat less on these days. I promise your body will thank you & you will feel so much better throughout the day without feeling shakey & cranky & light headed from not eating.

Let’s talk about eating fast foods // take out -
Most of us have busy lives with a million different things going on and sometimes we really don’t have time to prepare a meal or meal prep ahead of time. Even if you are choosing to grab dinner out, there are so many options now that you can usually find something healthy & yummy to choose on the menu! Here are some tips I like to try to stick to whenever I eat out. Of course this isn’t all the time, we have to enjoy yummy foods and enjoy life too!
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🥑 choose grilled/baked over fried
🥑 include a veggie, side salad or fruit if possible
🥑 eat until I am full & save the rest for another meal
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Honestly, that’s about it. I try to stick to a balanced meal, because I know that is how I will continue to feel my best!
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Here is an example from Panda Express tonight - I got the beef & broccoli, Kung pow chicken, and rice. This gives me a good balance of protein, carbs, and fats - while also giving me some fiber & nutrients from the veggies!
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Happy Monday! I wanted to share 2 new protein bars I tried this weekend because I’m always looking for protein bar recommendations myself, most protein bars taste gross to me! Protein bars aren’t for everyone, but I like having a bar as a convenient snack at work. These 2 are great because they are more balanced containing carbs, protein, fat & fiber.
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I got these trubars at Costco, they are a vegan protein bar with 12g of protein (not that high in protein) but also 11g of fiber! I think they’re a good snack and way to make sure you’re getting your protein & fiber in. They also taste great and have a chewy texture. They are a little gritty (they are made with pea protein), but I don’t mind it at all.
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Barebells protein bar; these are 20g of protein. They do have a protein after taste, but I do like them and find them much better than other protein bars I’ve tried.
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What’s your favorite protein bar!?

CHICKPEA VEGGIE PASTA + CHICKEN SAUSAGE
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Chickpea pasta is a great way to boost the protein & fiber in your meals. It does have a different texture than regular pasta, and if you don’t like it use regular pasta instead for this! 😊
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1 chopped red pepper
1 chopped onion
2 cups chopped asparagus
2 Chicken sausage or protein of choice, chopped
1 box of pasta
1 jar of pasta sauce (I like this aldi vodka sauce one)
Oil, garlic, seasonings to taste!
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1. Cook noodles according to directions.
2. Chop up your veggies + protein
3. Sautée your veggies + protein in 1 Tbsp of oil
4. Season wirh what you like - I used garlic, salt & pepper
5. Once pasta is done, drain out water. ** save 1/2 cup pasta water**
6. Add sauce to your noodles - add pasta water to jar and shake to get allllll the sauce out! Add to pasta.
7. Add in your veggies & protein.
8. Serve! I chose to serve with a side of my sourdough garlic bread. I topped the pasta with some parmarsean cheese! 🥰
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This will make about 4 servings if you use this pasta from aldi!
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32 g protein, 14 g fiber, 63 g carbs

Happy Thursday!
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I hope you all are having a great week and making awesome health choices. And remember, today's a new day to start fresh!
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I will be sharing a quick bean pasta recipe too, so be on the look out for that if you are trying to get more veggies and fiber into your meals! 🫑🫘

🥛Quick & easy breakfast!🍓
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Greek yogurt, granola, berries & almond butter! This takes 2 mins to put together and I love it because I can make it ahead of time or just throw it together really quickly. I really like this specific granola because there is not a lot of added sugar - premade granola can be a very sneaky sugar filled food which is not how you want to start your morning!
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1 cup greek yogurt
1 serving granola
1 tablespoon almond butter
1/2 cup strawberries
= 25g protein & 5g of fiber ~ a nutrient dense breakfast!

Happy Sunday! ☀️
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I wanted to share an app that I feel is super helpful if you never know what to make for meals & need help planning for the week. My sister has been using the app for a while and loves it! You pick out your meals for the week, and it creates an easy to navigate grocery list for you! They have a premium version that she uses and loves, I just use the free version and still enjoy it. ☺️ The recipes are created by RDs and there are so many meal ideas to choose from. The app is called Mealime - & I am linking their FB page below.
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https://www.facebook.com/Mealime?mibextid=LQQJ4d

Mealime Mealime is a simple way for busy singles, couples, and families to plan their meals and eat healthy

Here is your reminder that 🥦 IT IS OKAY 🫑 to add oil and seasonings to your vegetables and salads. It is okay to add dressings or dips if that's how you like to eat them. You do not have to eat boring, plain, unseasoned vegetables to make them "healthy", especially if you are not eating them because you don't actually like them. Also, adding a fat source like oil or dressing can actually help you absorb the fat soluble vitamins found in our vegetables! Please eat your vegetables in a way that you enjoy!!!! Okay, rant over! 🤣

I also wanted to post my Instagram if you are interested in following me there! 🥰

www.instagram.com

If you are like me and get a sweet tooth during the day - you NEED to try these peanut butter stuffed dates. I add dark chocolate chips because they are YUM. I also use crunchy peanut butter and the textures in this are amazing.
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These are also awesome as a pre workout snack because they provide quick digesting carbs to fuel your activity!
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A serving of 2 dates also provides 3 g of fiber, and I am all about getting enough fiber in each day ❤️
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2 dates, split open. Add as much peanut butter and your heart desires to each one, and top with chocolate like me if you'd like!
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Do you have a go to "healthy" sweet treat you like to have? Share with me in the comments!

Made some really yummy sourdough cinnamon rolls for Sunday brunch ❤️
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Added in aldis sugar free vanilla Greek yogurt, eggs, and bacon for some extra protein! & some fruit of course to help balance out the meal ☺️ you don’t have to give up things you love when eating better, everything in moderation and combined with other foods for a more balanced meal.

I made vanilla scented shea body butter! If you struggle with really dry skin or just want a natural body lotion, try this!

It’s equal parts oil of your choice (I used Jojaba) and shea butter. Melt down and mix (I used the microwave, super easy). Then add an essential oil of your choice, I did about a tablespoon of vanilla oil. I got everything off Amazon!

I really like this for my eczema prone/dry skin. I’m constantly trying different creams and this one is so nice bevause it feels thick but easy to work with, my skin is so soft.

Share with me one thing you are doing to benefit your health today!

I will be taking Sunny to the dog park to get some sunshine, and doing some stretches/yoga because my hip is feeling very sore today.

Eat what you want, add what you need. My FAVORITE mindset for eating healthy. 😍

I was realllly craving ramen, especially this spicy carbonara flavor. It is so creamy & cheesy & yummy. I know that just eating the ramen would not keep me full, so I added what my body needed to make a more balanced meal ☺️

⭐️ HALF the seasoning packets - prepackaged ramen is very high in sodium, I find that if I only add half of the flavor packet it tastes the same to me! Just way less salty.
⭐️ Edamame - adds a good amount of fiber & protein! I add frozen edamame it into the noodles when they are boiling, easy!
⭐️ Eggs - extra protein & healthy fats to help make this more of a meal.
⭐️ Broccoli - Fiber & micronutrients. I chose to airfry mine so it’s super simple & quick, no mess!
⭐️ Kimchi - a fermented food to help support your gut!

What’s your favorite food you would like to see made into a more balanced meal?

Spicy teriyaki chicken and vegetables - a really easy 20 minute dinner! I make this recipe weekly because it comes together so quickly and is so satisfying. Using a pre-made sauce makes the prep that much easier. You can also double this and "meal prep" for lunches/dinners throughout the week, it heats back up well!

This makes about 4 servings

Ingredients:
- 1 lb chicken - I used boneless & skinless chicken thighs
- 3 cups of stir fry veggies - I used 1 red onion, 1 bell pepper, 1 zucchini, and 2 large jalapenos.
- Pre-made stir fry sauce - 1/2 cup
- 1 cup dry white rice - I used white rice
- 2 tablespoons sesame oil or other cooking oil
- Salt, pepper, garlic powder

Directions:
1. Start cooking your rice! I use the instant pot because I find it makes the best rice. Here's the recipe I use: https://minimalistbaker.com/instant-pot-white-rice-fast-tender-fluffy/

2. Cube chicken & dice vegetables into large pieces

3. Heat up sesame oil (1 tbsp into each pan) into 2 separate sauté pans (one for veggies, one for chicken). I cook them at the same time so that this comes together quicker!

4. Add chicken to pan, season with garlic powder. Cook chicken for about 10 minutes, until cooked through). Once chicken is cooked, add in your sauce. I use 1/2 cup sauce, then add about 1/2 cup of water. Let simmer and reduce down until sauce is thickened.

5. Add veggies to separate pan, season with salt, pepper, garlic powder. Cook until tender & brown, stirring every few minutes for about 8-10 mins.

6. Once everything is done, serve!

One serving = 1/2 cup cooked rice, 4 oz of chicken, 1/2-3/4 cup cooked vegetables. 450 calories, 15 g fat, 45 g carbs, 25 g protein.
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* I like to use Aldi's pre-made sauces because their ingredients are super simple & I don't have to put in the extra effort into making my own! When cooking with pre-made sauces, I like to be mindful of the additional salt I am adding while cooking. I don't add a lot of additional salt in this recipe because I know the sauce will provide that for me!

** To make this even more simple & quick, you could use a bag of frozen stir fry veggies instead of fresh. You can also use microwave rice instead of making your own!

Share with me what you are making for dinner tonight!!

I created this page 3 years ago to share my health journey with Crohn's disease but to also share tips for healthy eating & yummy recipes.
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I hope to become more active on this page now that I am done with school (7 years later, omg!!), so I wanted to reintroduce myself! 🩷
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Hi! My names Ashley. I am OFFICIALLY a registered dietitian with my Masters in Nutrition and Dietetics. I love to cook and find ways to make healthy eating easy, realistic, but also delicious. I like to make cooking as simple as possible. I think that it is important to remember that healthy looks different for everyone! My ultimate goal is to help you see the value in making small changes in your life to benefit your overall health! If that's something you are interested, then be sure to follow along. ☺️
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Sharing this because I woke up thinking about this salad! I'm going to make it for a big lunch today after the first day of classes!

Just ate this HUGE taco bowl 🥳
It’s so simple, & only took about 15 minutes to make!
Layer:
1. Chopped romaine lettuce
2. Brown rice
3. Seasoned black beans
4. Cooked peppers & onions w/ taco seasoning
5. Half an avocado
6. Salsa. Avocado ranch. Lime juice.
I needed a bigggg meal today after work, gym & some errands & now doing homework. This was so good 😍😍
What are some of your favorite quick meals??

A goal of mine for 2021: read one book a month!
I have the habit of scrolling through social media mindlessly which is a waste of time to me. This year I decided to get back into reading! I already finished one book to start the year, and now onto the second book in the serious! I forgot how fun reading can actually be! 🥰