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@thatsassydietitian

Kate Langan, RD, MAN

newest dietitian in the game 💡 ⁣non-diet approach 🥰

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Looking like a snackkk! ⁣🙋🏻‍♀️ ⁣ If you’re feeling hungry between meals, it’s key to snack with a purpose. Snacks with protein AND a carb source will satisfy hunger and keep you full until your next meal.⁣ ⁣ 💪🏼9g of protein (and no added sugars) coming from @88acres  pumpkin seed butter⁣ 💪🏼6g of protein from my lite @babybelus  ⁣ 🍎 carbs from my apple provide that quick energy boost and raise my blood sugar back up⁣ ⁣ 👎🏼Having just a carb at snack time leads to a quick energy rise, followed by a quicker crash. ⁣ 👎🏼Having just a protein source at snack time doesn’t raise our blood sugar levels, so no energy boost! ⁣ ⁣ 🔑 COMBINE THEM for the ultimate snack

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  • 1 day ago

Easy, breezy, beautiful. Breakfast bowl.⁣ ⁣ How many times have I heard “I don’t have time for breakfast in the morning”. This took maybe a minute to throw together & put the ingredients back where I found em. So there, I solved your morning dilemma. 🤷🏻‍♀️⁣ ⁣ 15 g of protein from 1/2 cup cottage cheese⁣ 8g of fiber from my granola & chia seeds⁣ ^ your key nutrients to avoid a mid-morning hanger-attack or that second coffee! ☕️⁣ ⁣ I’ve never bought frozen cherries before but they were on sale 🙋🏻‍♀️ and small swaps like that keep my usual breakfast routine from getting too boring. They’re so yummy and a great source of vitamin C - hello cold season 👩🏻‍⚕️🤧.⁣ ⁣ I never would’ve given cottage cheese a chance if it hadn’t been for the peer pressure of my lovely preceptor, @lisacarm12.  So you should all give it a chance too. If you’re not feeling too adventurous, they sell a “smooth” variety that has no lumps!! Lactose free available as well 😁⁣ ⁣ Shout out to Cambridge ON for this granola! The ingredients are basically the same as if I was to make it at home. Sugar is 7g for 1/2 cup which is lower for granolas typically! Hope you all have a great Friday 🙌🏼🥳

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  • 2 days ago

chicken fried rice as an easy weeknight meal 🙌🏼⁣ ⁣ I haven’t got groceries in a week, thanks to travelling for thanksgiving and then coming home to a sick puppy. But that forces me to be a little more creative with meal ideas.⁣ ⁣ To keep this dish in line with the healthy plate model, you gotta bump up the veggie content. 🍽My bowl is divided by 1/2 veg, 1/4 brown rice, 1/4 chicken. Healthy fats from the sesame oil ✅. To order this dish from a take out restaurant, they would prioritize the rice and add tons of oil. It’s easy enough to make it super healthy at home so why not do just that.⁣ ⁣ Ingredients:⁣ ✔️Fresh, diced broccoli, peppers, and celery ⁣ ✔️Frozen carrots, corn, beans, peas (mixed bag)⁣ ✔️Diced yellow onion ⁣ ✔️Chicken breast⁣ ✔️eggs, scrambled ⁣ ✔️Brown rice⁣ ✔️sesame oil⁣ ✔️soy sauce or tamari ⁣ ⁣ Sauté all veg in a frying pan with water on medium temp to defrost the frozen and soften the fresh veggies. Add in 2 tbsp of sesame oil and to the pan and mix it all up for flavour. Scramble two eggs then add to pan. Cook rice according to package directions and then mix into veggie pan. Bake chicken in the oven, chop up, then add into the pan too. Add soy sauce to finish it off (if you have a low sodium one that’d be cool👍🏼). ⁣ ⁣ 💡FROZEN PRODUCE IS JUST AS NUTRITIOUS AS FRESH PRODUCE💡⁣ ⁣ 👋🏼What I keep on hand matters. Some staples to consider: ⁣ I always individually freeze chicken breasts when I buy them. I always have eggs. I always have random frozen veggie mixes. I always have a few leftover fresh veggies that are nearing expiry. I always have onions. I always have rice. I always have soy sauce and sesame oil.

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  • 3 days ago

Eat the damn cookie.⁣ 💪🏼 ⁣ Your first step to “tackling cravings” is understanding the root cause. ⬇️Scroll down to find tips to assess your cravings. This post lies on the premise that you are craving the actual food, assuming you are well-nourished and your emotional needs are met too. ☺️⁣ ⁣ SO I WAS CRAVING CHOCOLATE CHIP COOKIES. A few days ago I had made a “chickpea cookie dough” to try out a new recipe. I ate this chickpea concoction when my cookie craving came up. And I’m here to say it should be illegal to call that cookie dough. Like, it’s yummy, but calling it “dessert hummus” is more accurate. It will not satisfy a chocolate chip cookie craving, and you’ll probably end up over eating while searching to fill that void. Calling it “cookie dough” is just an example of diet culture. INSTEAD, have 1 or 2 NORMAL DELICIOUS cookies and move on. ⁣ ⁣ I can’t stress that enough, move on. No feelings of guilt. Ever. Cookies are delicious, but you don’t need 100, you need 1 or 2 freshly-baked, mouth watering cookies.⁣ ⁣ ASSESS YOUR CRAVINGS: ⁣ ⁣ 🤔If you suspect that your cravings are arising when you’re over-hungry, it’s important to prioritize health-promoting foods for fuel FIRST. Have a nourishing snack that contains protein + fibre, then reassess your craving. Drink some water in case your thirst is just disguised as hunger.⁣ ⁣ ‼️ If this “craving” is a result of a separate emotional need you’re attempting to satisfy - you would definitely approach cravings different. In this case, it is important to seek individualized care, as one solution might not apply to all people! Getting to the root cause of the emotional distress is so important because then you’re not using food as a “bandaid” for the issue. This habit can establish a negative relationship with food so let’s turn to other forms of self-care first!⁣ ⁣ ➡️Swipe to see the dessert hummus, and DM me if you want the recipe. DON’T expect it to cure your craving, but it could be a yummy way to incorporate plant based protein in a sweet way at snack time.

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  • 5 days ago

Peanut butter overnight oats🥜⁣ ⁣ All I have to say is you’re welcome for this. It’s absolutely delicious and the nutrition it packs into a small jar is incredible!!!⁣ ⁣ 🥛 70% of your daily calcium needs⁣ ⚡️12% of your daily iron needs⁣ 🌾7.2g of fibre to keep us full & regular⁣ 💪🏼21.7g of protein (powders usually provide 20-25g - so comparable!!!) to keep us satisfied & energized ⁣ ⁣ 💡 Protein and carbohydrates are the nutrients we’re looking for at breakfast to provide both immediate and long-lasting energy. ⁣ ⁣ Ingredients✏️⁣ ✔️1/2 cup oats (quick or rolled)⁣ ✔️1/2 cup milk (skim or fortified plant based)⁣ ✔️1/2 tbsp whole black chia seeds⁣ ✔️1 tsp vanilla extract⁣ ✔️1.5 tbsp powdered peanut butter (mix w water before adding it in) ⁣ 📋stir all ingredients in a jar & refrigerate 💤 ⁣ 💭Top with plain Greek yogurt or bananas before enjoying ⁣ ⁣ ➡️swipe for nutritionals! Includes ~1/4 cup plain 0% Greek yogurt ⁣ ⁣ If you think cold oats are weird, warm them up👍🏼 you also may need to add a little more milk to find the consistency you like! ⁣ ⁣ 📆 make this ahead of time and keep in the fridge for about 3 days ✨⁣

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  • 1 week ago

Sriracha Honey Meatballs 🤩⁣ ⁣ Ground turkey is a great lean source of protein to keep you feeling full and your blood sugars stable. Also a source of B vitamins and zinc ✔️. PLUSSSS it always seems to be the cheapest ground meat these days 🙌🏼. Keep it in your freezer so you can always have it on hand! ⁣ ⁣ 🌱 You could also use this sauce as a marinade for tofu if you don’t eat meat! ⁣ ⁣ Mix, roll into balls, bake at 375F for 20 min:⁣ 1 lb xtra lean ground turkey⁣ 1 egg⁣ 1 clove of garlic⁣ 1/2 c bread crumbs⁣ 1 tsp sesame oil (or canola) ⁣ ⁣ Make the sauce on the stove top while meatballs are cooking: ⁣ 1 tbsp sesame oil⁣ 1 clove of garlic⁣ 1 tbsp minced or grated ginger⁣ 3 tbsp of sriracha (less if you’re weak)⁣ 1/4 c honey⁣ 1/4 c rice vinegar⁣ 1/4 c low sodium soy sauce or tamari ⁣ ⁣ Serve over rice & spinach 🌿 I also used up the leftover steamed veg that I prepared for the lasagna 🤓

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  • 1 week ago

vegetarian lasagna that doesn’t suck!! 😜⁣ ⁣ 🍝Don’t be scared of carbs!! Please I’m begging you. I’ve tried zucchini and eggplant layers before, to replace the noodles, and it’s way less satisfying for me and I always feel hungry shortly after anyway. This recipe is a perfect balance of carbs (noodles), protein (lentils/cheese) and healthy fats (cheese) to keep you feeling full longer - all while providing tons of veggies in each bite!!!⁣ ⁣ 🍽This is an easy weeknight meal, as long as you’re patient enough to wait an hour to eat it!⁣ ⏰15 min prep (chopping veg, defrosting sauce) - 30 min cook covered - 10 min cook uncovered - wait 5 minutes before serving ⁣ ⁣ Be mindful of the portion size when serving yourself. Stop eating when you’re full - even if your plate isn’t “clean” yet. Start your meal with consuming some salad - not many people want salad 𝘢𝘧𝘵𝘦𝘳 lasagna 😏⁣ ⁣ 🍅I am all about batch cooking tomato sauce when we have a pasta night. I made the sauce last month and froze it, but it’s made up of a can of diced tomatoes, tomato paste, a jar of marinara, random veggies, roasted garlic, sautéed onions, herbs/spices and a full can of lentils - all blended ’til smooth. ⁣ ⁣ 👩🏻‍🍳Ingredients⁣ ☑️ Lasagna noodles (1 package is usually needed for a 9x13 pan)⁣ ☑️ 3-4 cups tomato sauce (see my homemade “recipe” above - protein is coming from a rinsed can of brown lentils, add cooked ground meat if you desire)⁣ ☑️ 3 cups skim/low fat mozzarella (use lactose free if needed!)⁣ ☑️ 1 tup ricotta cheese⁣ ☑️ 1 egg⁣ ☑️ 1 tsp each of basil and oregano⁣ ☑️ 3 cups slightly steamed veg (shredded carrots, diced zucchini, broccoli, bell peppers, and mushrooms) ⁣ ⁣ 🤓Read the back of the noodle package for layering instructions and cooking time! Layer the veg with the ricotta.

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  • 1 week ago

Pumpkin Pie Overnight Oats 🍂🍯⁣ ⁣ Breakfast is important! The idea of breakfast is confusing if you’re flooded with different messaging, whether it’s about intermittent fasting, liquid breakfasts, or strategic timing of different macronutrient intake. If you have questions about yourself as an INDIVIDUAL, and what your personal meal timing “should” look like - book an appt with me 🤗. Nutrition advice should be customized for you, not conveyed to you through an Instagram ad for a product!⁣ ⁣ The first time you fuel will set the tone for the day. Both physically and psychologically, making health-promoting choices at breakfast will make you feel good!! ⁣ ⁣ Breakfast should be balanced like a meal, including carbs, protein, and healthy fats. In terms of portion, that varies for people depending on hunger levels and energy demands. 👂🏻listen to your body & to your dietitian!! ⁣ ⁣ This recipe is designed to be prepared the night before - so NO EXCUSES for busy mornings anymore. Sleep in and grab this baby on your way out the door 🚪. ⁣ ⁣ 🍂Pumpkin Pie Overnight Oats🍂⁣ (recipe @lemonsandzest  ) * 1/2 c rolled oats (regular or gluten free)⁣ * 1/2 c vanilla unsweetened almond milk (or skim milk) * 2 tbsp pumpkin purée⁣ * 1 tsp chia seeds⁣ * 1/2 tsp cinnamon⁣ * 1/4 tsp pumpkin spice⁣ * 1/2 tsp vanilla extract⁣ * Add 1/2 c plain Greek yogurt before you head out 🚘 ⁣ ⁣ ➡️swipe for nutritionals!⁣ ignore the percentages as they’re only relevant to ME🥰 check out the grams of each macro instead. ⁣ ⁣@alexisgallant  Thanks for the inspiration hunny ❤️

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  • 1 week ago

the breakfast edition of the pumpkin series🙌🏼⁣ ⁣ Not the most health-promoting meal but damn it was tasty!! Making the waffle mix from scratch allowed me to control the sugars and oils used to prepare them. The pumpkin adds those extra nutrients (vitamins A/C).⁣ ⁣ Food is fuel. No feelings of guilt should ever be attached to meals! I listened to hunger cues and ate only half of this waffle, and will be so pumped tomorrow morning when I remember I have leftovers 👌🏼⁣ ⁣ 💡ingredients ⁣ ✔️1 c flour⁣ ✔️2 tbsp sugar⁣ ✔️2 tsp baking soda⁣ ✔️2 tsp pumpkin pie spice ✔️1 tsp cinnamon⁣ ✔️1 tsp canola oil⁣ ✔️1 egg ⁣ ✔️1/2 c skim milk⁣ ✔️1/2 c pure pumpkin purée (not pie filling)⁣ ⁣ The cream cheese icing drizzle is what dreams are made of. ⁣

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  • 2 weeks ago

I’ve got a 28 oz jar of pumpkin to deal with, so this is the first of many pumpkin recipes 🎃⁣ ⁣ These muffins are super easy to make and a great choice to pair with your breakfast or caffeine! Compared to store bought muffins, these are lower in sugar and saturated fats, and higher in fibre and unsaturated fat ✅. Portion sizes are more realistic when muffins are homemade too... muffins from the grocery store or fast food restaurant are MASSIVE these days. ⁣ ⁣ Pumpkin is high in vitamins A & C - so it’s not just trendy, it’s nutritious too 😊⁣ ⁣ 🍁 I’ll post the recipe on my story tomorrow, stay tuned! It is Friday afternoon after all so cut me some slack! ⁣ ⁣ Side note, if you like to make pumpkin seeds after carving the pumpkin - be mindful of how high calorie they are! Season them well so that less is really more 👌🏼

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  • 2 weeks ago

roasted cauli🌸 soup ⁣for this chilly fall day ⁣ I feel like people misjudge cauliflower, assuming it’s less nutritious because it’s bland in colour and we’re always being told to “eat the rainbow” 🌈⁣ ⁣ don’t overlook it because cauliflower is a great source of vitamins C & K, folate, and fiber!⁣ ⁣ The texture of the soup is almost identical to a classic potato soup 🥣.This version is lower carb and less fat, making it an ideal side dish for your dinner. ⁣ ⁣ 📋Recipe from @cookieandkate  (makes 4️⃣ servings and freezes well for a few months)⁣ ⁣#ingredients  ⁣that I bet you can always have on hand ❕1 medium head of cauliflower ⁣ ❕1 red onion⁣ ❕3 tbsp olive oil⁣ ❕2 cloves garlic⁣ ❕4 cups veggie broth⁣ ❕2 tbsp unsalted butter⁣ ⁣ 💡 Look for low-sodium veggie broth (I keep the powdered stock on hand so I don’t have to worry about using that 1L broth up within a week before expiring)⁣ ⁣ 💪🏼Macros for a 215 kcal serving (1 cup)⁣ 16.8 g fat (5.3g saturated/11.5g unsaturated)⁣ 12 g carbs (3.69g/15% fiber)⁣ 3.6 g protein

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  • 2 weeks ago

(Fall) spice spice baby⁣ ⁣ Showcasing spices tonight as a means to increase flavour and decrease the “need” for high calorie/high fat sauces and dips!⁣ ⁣ I use a lil bit of extra virgin olive oil (EVOO) before roasting ‘em. (400F for 30 min) ⁣ ✔️Brussel sprouts: salt, pepper⁣ ✔️Butternut squash: sage, rosemary, cinnamon ⁣ ✔️Fall spice tofu: ground ginger, cinnamon & nutmeg (marinade of orange juice, maple syrup and apple cider vinegar)⁣ ⁣ Served on wild rice and spinach 🍃⁣ Top with gala apples and smoked Gouda 👅⁣ ⁣ If you like convenience ➡️ swipe to check out the frozen butternut squash! Good product to use to save time with weeknight meals. ⁣ ⁣ Tonights meal was inspired by @madlynutritious  😊

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  • 2 weeks ago

you might be sick of seeing salad pictures, but I bet Sam is more sick of eating them 🌱⁣ ⁣ QUINOA GREEK SALAD (16g protein) ⁣ ✍🏼spinach, peppers, red onion, cucumbers, tomatoes, feta, quinoa and Greek-seasoned tofu⁣ ⁣ Quinoa lives up to its hype and is a great source of both complex carbs and protein. For that reason, stock your pantry when bulk barn has it on sale 🙋🏻‍♀️. ⁣ ⁣ Because of its protein content, I like to include it as my grain when incorporating vegetarian options (tofu, chickpeas, black beans, etc) to boost overall protein and leave me feeling full for a longer period of time! 🤰🏻⁣ ⁣ Top this salad with a dressing of your choice, being aware of the sugar, fat and salt sections on their respective nutrition labels. Vinaigrettes are preferable over creamy bases, but the amount of dressing matters either way. ⁣ 🤷🏻‍♀️

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  • 3 weeks ago

apple pie... but make it brunch🍎⁣ ⁣ The condo literally smelled like a bath and body works candle as I was making this and I am here for it. ⁣ ⁣ 🗓 Whipped up a bunch of protein waffles to have on hand for breakfast as we head into a busy weekend. ⁣ ⁣ 💡How to: ⁣ Chop up an apple and throw it in a pan with enough water to cover. Cook on medium and as the water level lowers, add 1 tbsp cinnamon and 1 tsp brown sugar. Keep stirring until it gets goooooeey. ⁣ ⁣ Served with a huge scoop of my fave 0% plain Skyr and more cinnamon 😋 ⁣ ⁣ ✨✨MINDFUL EATING NOTE✨✨⁣ ⬇️ decrease distractions while you’re eating so you can truly assess how full you’re feeling. I only ended up having half of what is pictured here - because my eyes were more hungry than my stomach this morning. Listen to your body to avoid under/over-fuelling! ⁣ ⁣

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  • 3 weeks ago

you could eat a side salad... or you could put the salad on the ‘za 🍕🥦⁣⁣ ⁣⁣ I took half of a plates worth of spinach and sautéed it! Lord knows that spinach disappears when cooked so just add it as a topping to compromise. I also sautéed onions and some steamed veggies that I had leftover from stirfry prep the other night. About 2 cups of raw veg, once cooked, will fit on these two slices. 🙌🏼⁣⁣ ⁣⁣ This meal is easy because you can keep pitas/flatbreads in the freezer and a can of pizza sauce in the pantry. 💵 I would bet that every single one of you has shredded cheese at all times too. 🧀 It’s a quick weeknight meal that uses up leftovers.⁣⁣ ⁣⁣ 🍕homemade pizzzzaaa⁣🍕 ▪️Multigrain flatbread ⁣ ▪️Skim mozzarella (less is more)⁣ ▪️4 tbsp canned pizza sauce⁣ ▪️1 tbsp butter to sauté ⁣ ▪️1 cup broccoli ⁣ ▪️1 cup peppers⁣ ▪️1 cup mushrooms ⁣ ▪️1/2 of a white onion ⁣ ▪️Topped with chilli flakes and pizza seasoning for flavour and skip the xtra cals of dipping sauce.👅

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  • 3 weeks ago

another basic take on #unemployedbrunch  🥑 ⁣ ⁣ Pairing sources of protein, fiber and healthy fat yet again to keep myself full until my afternoon snack.⁣ If you don’t start your day with a balanced breakfast, you’re more likely to be bothered by cravings all day. So do yourself a favour and eat a good breakfast. Thank me later. ⁣ Layer it up:⁣ 🍞 multigrain toast or English muffin⁣ 🍃 handful of spinach⁣ 🥑 mashed avocado mixed with salsa⁣ 🍳 poached egg⁣ ✨@traderjoes  everything but the bagel seasoning ⁣ ⁣ It’s almost 2020, we’re not throwing out boxes of salad greens anymore. Put. Those. Greens. On. Everythang. 🌱

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  • 3 weeks ago

making breakfasts great again 💃🏻⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ I had some cravings for Reese’s Puffs cereal (because shocker I’m also human and eat less healthy foods too) but figured I could use up some ripe bananas and make peanut butter chocolate waffles instead 💡⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ This lil recipe makes 2 waffles. 4 servings for me 🙌🏼 but maybe only 2 servings for you if you’re bulking 💪🏼. ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀🥜 6 tbsp powdered PB (mix w/ water) 🍌 1 mushy banana 🍫 1 tbsp unsweetened cocoa powder 🥚 2 eggs 🥛 1/4 cup milk of your choice ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀. + 1/2 cup flour + 1/2 cup oats + 2 tsp white sugar ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀ Unless you’re unemployed like me and have tons of free time to make breakfast, make these at night, cut into fours, and freeze. The toaster should be your bff in the morning. I had some plain 0% skyr on top. WHEN BUYING YOGURT, looking for high amounts of protein and calcium and low amounts of sugar and fat. Check out the serving size listed on the nutrition facts table too... is that realistic for you? Put that brain to werkkkk and do some quick math in the aisles. Put chocolate chips on to show yourself some luvvvv

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  • 3 weeks ago

I swear I’m not vegetarian I’m just unemployed and poor. But hey, plant based meals are all the rage and contribute to good health so... 💰 ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Not really a salad because it’s packed with yummy carbs: roasted sweet potatoes, sweet corn, and brown rice 🤩. Serving it on greens just makes you feel like a health goddess, so do it. Added some green pepper and red onion for flavour and crunch 💡⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ A nice balanced meal that will double as leftovers for lunch tomorrow. 👌🏼 As long as this fuels me for the wild night I have ahead of me, I’m happy with it 💃🏻🥂

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  • 4 weeks ago