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LONDON VLOG | GORSKI FAMILY VACATION

01.05.2020

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20 g sugar apple vs 15 g sugar chocolate How I

20 g sugar apple vs 15 g sugar chocolate

How I address sugar content as a dietitian 👇🏼

Fruit, like apples, does have sugar… but they also provide fiber and micronutrients to support overall health!

Apples:
🍎 dietary fiber to slow sugar absorption, prevents rapid blood sugar spikes & provides sustained energy release
🍎 phytochemicals (flavonoids, polyphenols) with antioxidant properties
🍎 vitamin C for immune support and collagen production

Hershey’s Kisses
🍫 Low in fiber, leading to quick energy spikes and crashes
🍫 (still tastes delish)

Just because a food doesn’t have fiber doesn’t mean you shouldn’t eat it! Anything can fit into your diet in moderation!

Looking for more guidance on your nutrition journey? Download the Yazio app!

#yaziopartner #dietitian #sugartips #ad

you didn’t fck up if you went 600 cal over your

you didn’t fck up if you went 600 cal over your goal 👇🏼

at the end of the day, weekly calorie averages matter most !!

for simplicity sake, let’s say…

👉🏼 cal maintenance = 2000 cal/day
👉🏼 cal deficit goal = 1700 cal/day

calculating cal deficit:

📱 my private clients, I usually subtract 200 cals and 500 cals from their maintenance to get a calorie deficit ✨range✨
📱 having a range (instead of 1 goal number) allows flexibility without compromising progress
📱 for this example, your calorie deficit range is 1500-1800 cal/day
📱 we call their calorie goal their ✨calorie budget✨

if you ate 600 calories over your budget, BUT ate within range the other days:

enter: ✨dietitian math✨

🍽️ Day 1: 1600 cal
🍽️ Day 2: 1600 cal
🍽️ Day 3: 1600 cal
🍽️ Day 4: 1600 cal
🍽️ Day 5: 1600 cal
🍽️ Day 6: 1600 cal
🍋‍🟩 Day 7: 2300 cal

Average = 1700 cal

you still averaged in your budget !!

pls don’t take this to an extreme and go below your ✨calorie budget range✨ the other days since that can lead to:

🙅🏼‍♀️ muscle mass loss: will decrease metabolism, making long term weight loss/maintenance v challenging
🙅🏼‍♀️ amenorrhea: lose your period
🙅🏼‍♀️ binge / restrict cycle: creating habits of extreme dieting
🙅🏼‍♀️ short term changes: short term changes lead to short term results. lasting changes lead to lasting results !!
🙅🏼‍♀️ malnutrition: consistently consuming an insufficient amount deprives the body of essential nutrients needed for proper function and health
🙅🏼‍♀️ hair loss: inadequate nutrition starves your body of the necessary vitamins and minerals required for maintaining healthy hair growth

this is why SLOW & LOW fat loss is KEY for long term success !!

HOPE THAT HELPS 🥰🫶🏼

#dietitian #losangelesdietitian #weightlosstips #caloriedeficit #nutritionadvice

my chicago ancestors are rolling in their graves 🥲🪦

D(EAT)S

🍕 7.5 oz rotissie chick
🍕 1 egg
🍕 1/4 cup grated parmesan
🍕 garlic powder
🍕 pepper
🍕 oregano
🍕 crushed red pepper

🥗 TJ’s caesar dressing
🥗 kale
🥗 parmesan
🥗 fresh cracked black pepper

👉🏼 bake rotissie chick crust at 375° for 40 min
👉🏼 prep salad
👉🏼 top crust with kale caesar salad

#chickencaesarpizza #dietitian #losangelesdietitian #lunchideas

Blueberry pancakes with 30g protein !! 🥞🫐👇🏼

d(eats):

🥞 6 egg whites
🥞 baking powder (1 tsp., 0.1 oz)
🥞 almond milk, unsweetened (4.1 fl oz)
🥞 salt (to taste)
🥞 coconut oil (1 tsp., 0.3 oz)
🥞 bluebs (2.3 oz)
🥞 rolled Oats (1.4 oz)
🥞 stevia
🥞 applesauce, unsweetened (8.5 oz)

Instructions

🫐 Ready in 25 minutes

🫐 Put the egg whites, oats, baking powder and unsweetened almond milk in a blender.

🫐 Season with the desired amount of salt and sweetener and blend until the mixture has a smooth consistency.

🫐 Heat the coconut oil in a pan, add the dough and spread the blueberries over the top. Bake on both sides until the dough is golden brown.

🫐 Serve the finished pancakes on a plate with apple sauce

Nutrition

📱 490 calories
📱 30 g protein
📱 57 g carbs
📱 11 g fiber
📱 13 g fat

YAY! ENJOY !! xx

#ad #yazio #dietitian #losangelesdietitian #proteinpancakes

f0rk, marry, kill: lychee martini, mint chip smoot

f0rk, marry, kill: lychee martini, mint chip smoothie, spicy skinny marg

plant proteins vs. animal proteins, which is bette

plant proteins vs. animal proteins, which is better?! 👇🏼

you’ve probably heard that animal protein is better quality since it contains all essential amino acids… but there’s more to the picture #ad 🧐

here’s what you need to know !!

there are 20 amino acids AKA “the building blocks of protein” 🧱

9 of the 20 amino acids are called “essential amino acids” —

your body can’t make these on its own, so it must be obtained from the diet

PLANT BASED PROTEIN
🌱 typically incomplete since they don’t contain all 9 essential amino acids
🧩 BUT, when certain sources are put together, they can make a complete protein
✅ contain fiber to increase satiety & support digestive health
🌱 ie. legumes, grains, nuts, and seeds

ANIMAL BASED PROTEIN
🥩 complete proteins, containing all 9 essential amino acids
❌ don’t contain fiber
🥩 ie. meat, dairy, and eggs

@drinkkoia shakes combine protein from brown rice, peas, and chickpeas to form a complete protein

so you get BOTH protein + fiber !! 🤝🏼

HOPE THAT HELPS !! 🥰🫶🏼

#dietitian #drinkkoia #koiashakes


	
    
		
    
        
            20 g sugar apple vs 15 g sugar chocolate 

How I 
            	                    
        
    

    
        
            you didn’t fck up if you went 600 cal over your 
            	                    
        
    

    
        
            
            	                    
        
    

    
        
            
            	                    
        
    

    
        
            f0rk, marry, kill: lychee martini, mint chip smoot
            	                    
        
    

    
        
            plant proteins vs. animal proteins, which is bette
            	                    
        
    

    
        
            dietitians high protein monster cookie recipe 👇
            	                    
        
    

    
        
            Dieititan’s tips to practice balance while enjoy
            	                    
        
    

    
        
            you can find me swimming in the 70% dark chocolate

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