Happy World Pasta Day! 🍝😍
The best food day, to me, since it’s my favorite food to eat🥰 Being Italian, pasta is a staple in my dietary regimen and honestly my favorite kind of meals to cook!
Pasta is not only rich in beautiful carbohydrates, but also fiber, protein, and iron! 💪🏼
It’s versatile, for you can make it in sooo many ways. There are also many kinds of pasta which is important to know because the texture adds to the flavor of the dish👏🏻
Never be afraid to eat pasta😭 Just like any other food, you can incorporate pasta into balanced meals. And always remember that all foods have a place at the table❤️
As always, let me know if you have questions!
LEAFE Nutrition PLLC
Welcome to LEAFE Nutrition's FB Page! LEAFE Nutrition provides counseling, workshops, and information for nutrition, wellness, and food.
Please email or direct message if services are desired. Services provided in person or virtually.
Operating as usual
Happy World Pasta Day! 🍝😍
Tofu scrambles are 🔥
Here I sautéed zucchini, onion, mushrooms, and cherry tomatoes and seasoned the scramble with red pepper flakes, garlic salt, paprika, turmeric, and nutritional yeast.
Look at that turmeric color just popping out😍
Pair with toast, tortillas, or over rice!
My partner said, “wow, you can’t even tell it’s tofu!” 😂
What do you add to your tofu scrambles? 👇
Start you day this simple yet delicious Breakfast Bowl!
1/2 cup cottage cheese
1-2 oz smoked salmon
Pickled red onion
Sliced cherry tomatoes
Bread of your choice (here I have an Italian baguette)
Sprinkle of 'Everything But the Bagel' Seasoning
Pair this bowl with a side of fruit
You have protein, omega-3 fatty acids, carbs, fiber and flavor! A nutrient-dense bowl to start your day😁
Hello! Welcome to my page 🥳🥰😍 I’m glad to have you here!
I’m Erika, the face behind LeafE Nutrition PLLC & the dietitian that helps individuals become more confident in the kitchen to ditch the dieting mindset❤️
As you may see from the page, I love to cook but also love to teach and help people improve their food relationship.
Here are three ways to work with me, but know that if you have ANY questions, you’re more than welcome to contact me❤️
Happy Registered Dietitian Nutritionist Day🥰
To say I love my profession is an understatement. I am literally SO blessed to be able to work in variety different settings with my credential. Let’s say that I am NEVER bored! & the best part of it all is that I get to meet such amazing people.
I am a registered and also a:
- business owner
- wellness educator
- public policy coordinator
- clinical practitioner
Things happen for a reason—whatever reason it was for me to end up here, I’m glad❤️
Happy National Nutrition Month!🎉
For the first week of March, I encourage you all to practice gratitude for your body by eating a variety of foods.
Eating a variety of colors and different foods provides your body with many nutrients— vitamins, minerals, amino acids, fiber, carbohydrates, fats— which is very important for the various functions your body has.
A huge part of having this gratitude is having trust towards the food you eat and trust for your body to digest it.
Remember that ALL foods provide nourishment. Eat what you love, can afford, and have access to. And if you have the ability, experiment with new foods to try to expand your food list!
Have questions or need guidance? Ask me!
As always, I’m here to help in anyway❤️
Happy eating👏🏻 # # #, Erika
Soooo let’s say it’s yesterday 10/17 because I embarrassingly forgot to post for National Pasta Day!😂
I love pasta so much. Definitely my favorite food❤️❤️❤️
1) is delicious (to me🤤)
2) there are many varieties
3) it provides your body with energy
4) it’s culturally important especially in Italy
5) pairs with many different flavors and cuisine… it’s a blank canvas!
Here I have spaghetti allá puttanesca— aka the “whores” pasta😂
You simply cook plain tomato sauce with olive oil, garlic, anchovies, kalamata olives, and chili flakes😍 there’s more you can add to make it unique to you, but that’s the base!
Such a flavorful, salt-forward pasta that’s originated in Napoli, Italy❤️ where my family is from.
What’s your favorite pasta? Or how do you cook your puttanesca?
Simple changes in recipes for heart health!❤️❤️
You don’t need to drastically change your diet nor adopt a vegan lifestyle. It’s about simple substitutions in your diet and establishing small goals in your lifestyle such as exercise and stress management activities.
Remember, that everyone’s health is different. More/less changes depend on the person, their chronic disease risk, current heart health, and their lifestyle.
Overall, it’s important to have normal ranges in cholesterol in order to reduce your risk of cardiovascular disease. Dietitians, like me, are able to read your lab results to assess your current health risk! We often use labs as measure to assess trends with a clients behavior changes😀
Have more questions? DM me!❤️❤️
This week in my “Cook Your Way Into Health Program” we are cooking a lemon-herbed chicken with roasted veggies of choice!
I love this simple recipe! It’s so refreshing and flavorful😍
What are your favorite baked chicken dishes?!
A beautiful Monday reminder to eat carbs❤️
Want to start making sourdough bread? Use this recipe to make a starter:
sourdough starter recipe: https://www.kingarthurbaking.com/recipes/sourdough-starter-recipe
Here are some balanced snack ideas!😊
Balanced snacks typically have 2-3 food groups combined to provide longer satiety and more nutrient variety.
Snacks can also be helpful to help your hunger during busy times in the day! (They definitely help tame my hanger!😂)
Note—if you find yourself snacking too often during the day (2+ snacks/day), it may be a sign you’re not eating enough at meals times or there may be some stressors in your life influencing your eating habits. Ask a dietitian to help guide you❤️
What kind of snacks do you enjoy?
Who here loves salmon as much as I do?!😍
Salmon is filled with omega 3 fatty acids (healthy fat), Vitamin D, Vitamin B12, and other minerals👏🏻
You can make salmon in so many ways which is why it’s one of my favorite filet fishes. This picture shows one of my favorite ways to make salmon!
✨ 1/4 cup low fat mayo
✨ 1/4 tsp Cayenne Peppers
✨ 2 tsp Kinder's Seasonings & Sauces] Seafood Blend
✨ 1 TBSP olive oil
👉👉Mix in a bowl and brush on each raw filet. Bake in oven or air fry for 15-20 minutes until crispy😍
I’ve also used this Mayo Chili sauce for swordfish and shrimp, it’s so versatile! 👏🏻
If you do not have the Kinder’s Seafood Blend, use a even mixture of dried onion, garlic powder, chili pepper, paprika, and lemon pepper.
Let me know if you try this! And as always, happy eating everyone!💋
**this is not a paid brand partnership! I genuinely LOVE Kinder's Seasonings & Sauces] spices😍
Here is a list of kitchen staples to have stocked! Of course, these are more pertinent to me, so you may have your own kitchen staples depending on your culture, family, and food preferences.
These staples are important because they all can come together to make a balanced meal❤️
If you do not have any “fresh” ingredients at home, who cares! Canned and frozen foods are great options to utilize especially when you didn’t have time or money to go grocery shopping.
It’s also important to have ingredients in the kitchen to help you make food such as flour for bread items.
Examples of meals to make from these staples:
✨ Lentils, canned or frozen veggies, bread, and spices: Curried lentils with vegetables and side of toasted bread paired with canned peaches.
✨ Pasta, tomato sauce, frozen vegetable, and frozen shredded chicken: penne pasta Marinara with chicken and side of broccoli paired with canned pineapple.
✨ Canned beans, canned mixed vegetables, olive oil, spices, frozen rice: bean and rice bowl with vegetables paired with canned mixed fruit cup.
✨ Flour, eggs, milk, frozen sausage, frozen berries: homemade pancakes with sausage paired with a berry smoothie.
There are so many more meals I can create examples of. The rule of thumb is to have staples that you can easily utilize into a meal.
As always, get creative and remember that ALL foods serve a purpose on the table ❤️
LETS CHANGE THE LINGO👏🏻
Far too many times do I hear people say processed foods are “bad,” are “unhealthy.”
As you can see, that’s not the case.
Food processing (processed foods) include foods that are :
✨ Washed, chopped, and mixed
✨ Cooked, frozen, and packaged
✨ Have added ingredients
Processed food examples include fruit cups, canned fish or meat, cured meats, bread, and cheese.
Ultra-processed foods have additional processing that may change the original flavor and/or texture of the original food.
Other examples of ultra-processed foods are packaged snacks, desserts, candy, protein bars, meal replacement shakes, and fruit yogurt.
Overall, it’s important to look at the food item your choosing itself rather than categorizing it into a “processed food” category & avoiding it.
Remember that ALL foods have a place at the table❤️
Baked Brie with homemade chia fig & pistachio jam😍
This is such a great dish to serve as an appetizer! Or like me, to just have in the fridge to eat with breakfast or as a snack.
Chia Fig & Pistachio jam:
✨ 1 cup chopped figs
✨ 1 TBSP sugar or honey
✨ 1/4 cup chia seeds
✨ 1/4 cup pistachios, chopped
1. On the stove top in a small pot or frying pan, place all ingredients with a small splash of water on medium heat. As it begins to slightly bubble, continuously stir the mixture until the chia seeds become gelatinous.
2. Tasting it is encouraged in case you want to add a bit more sugar or honey for extra sweetness! 😊
✨ 1 small round wheel of Brie cheese
✨ Chia fig and pistachio jam
1. Preheat oven at 350 degrees F.
2. You can either place the whole wheel in a baking dish or slice the brie in 6ths. I sliced mine so that the fig jam falls in between the cheese.
2. Place the chia fig and pistachio jam on top and in between the cheese slices.
3. Place baking dish inside oven and bake for ~10 minutes or until you see the cheese begin to ooze and the jam begin to toast.
4. Serve with mini toast slices, crackers, or add to a charcuterie board!
*if you’re not a big fan of figs…you can use berries, other jams, or simply just honey! The creation is up to you!😍
Changing your diet by just focusing on the types of foods you eat is a great start towards your health however is only a portion of the big picture.
➡️ eating just 1 meal per day or instead multiple snacks per day that includes the “health” foods you’re focusing on. Again, great start to making changes, but you’re overall eating too little which may pushback any goals you’re trying to achieve.
This is why fad diets and yo-yo dieting doesn’t work. They only provide a strict list of foods to eat but never teach on day to day eating regimens that work for YOUR body only.
It can overall be overwhelming trying to change so much at one time. That’s why with my clients I first like to focus on their eating regimens and food relationships to create a more sturdy foundation prior to educating on the types of foods they need for their own bodies.
If this pertains to you and you have questions or need more guidance on the next steps, DM me❤️
Let me help you ditch the dieting mindset and become the pilot for your own eating regimen and food choices🥰🤩
As you may tell from a lot of my food posts….I love eggs so much ❤️😂
Here I have Deviled eggs!👹😈🤤
What I love about deviled eggs is that you can make them in soooo many ways AND you can eat them with any meal as a protein & fat source.
I typically keep the recipe the same every time I make these, then I add various different toppings to change up the flavor. I topped these with roasted red peppers, sun-dried tomatoes, and jalapeño-garlic olives 😍
What kind of toppings do you like on your deviled eggs?!?
Me, Im Britney Spears in this photo😂
Gosh do I get so happy seeing my clients establish a better, more positive food relationship! 🤩🤩
It’s exciting to see something broken and fearful flourish into something that’s trustworthy, more understanding, and confident.
You only have 1 body and food is what nourishes it. So no matter what your health goals are, it’s important to understand and trust your body and your food so that you can make the appropriate changes that feel comfortable to you to meet your goals.
If you’re ready to feel more confident in your nutrition and food, DM me “IM READY” 😍 let me help you ditch the dieting mindset and to love all food again.
I am so blessed to meet such amazing people through my work and be able to help them through the power of nutrition and counseling❤️
Changing behaviors is hard especially when there’s no guidance. But when you’re taught effectively, held accountable, and are able to trust the health providers you’re working with, it makes it easier and more comforting.
This client is a clear example of perseverance and dedication to oneself ❤️ a true inspiration to others. I couldn’t be more proud!!!
So many other factors tie into our health!! This is why “health” (especially nutrition) is not one-size fits all👏🏻
Too many times do I hear judgement and stereotypical comments about someone’s appearance and health that is based solely on one factor.
We need to remember that our lives are complex and each of us live completely different.
👉What might be easy for you can be difficult for someone else
👉 What might be working for you doesn’t work for someone else
👉 What you have to access to other person possibly doesn’t
👉 Just because you aren’t struggling doesn’t mean someone else isn’t
👉 everything vice versa plus so much more I can add!!!!
This is the reason you cannot compare yourself to someone else or try to mimic exactly what another person does. It’s ok to be inspired, to want to change. BUT make changes that are solely based on what YOU can do.
Have questions? Need guidance? DM me and let’s talk! ❤️
Erika from LEAFE Nutrition 🥰
Are you struggling with any of these signs? Could be a sign that you are not eating enough!
Nutrition is important no matter if you workout or not. But if you are working out and are noticing these signs, then there may be gap in your nutrition.
Eating adequate amounts of all macro (carb, protein, fat) and micro (vitamins/minerals) nutrients is key for muscle repair, providing energy, and maintaining bodily functions.
Not eating enough increases your risk of injury, doesn’t allow your body to change as desired (ex-muscle growth and/or fat loss), and leaves you without energy to fulfill your exercise performance and your daily living activities.
If you have questions about whether you’re on the right track with your nutrition regimen, DM me and let’s talk😊
Tried out a breakfast pie and mama Mia was it tasty!!
Using a cast iron to achieve crispness, I laid whole wheat tortillas down to cover the pan. Then I poured in an egg scramble mixture that included veggies and seasoning. Grated some white cheddar cheese on top. Baked it in the oven for around 30 minutes until I saw a golden yellow color.
So simple and balanced! And it gave us lots of leftovers👏🏻 I’ll definitely make this again😊
Have you tried a breakfast pie before?
A delicious mixture of spices that can be used for chicken, fish or tofu😍
1. Coat your protein with olive oil
2. Sprinkle equal parts of each spice unto the protein and use your hands to rub the spices into it
3. Grill, bake or air fry! Here I grilled chicken legs.
Paired this with Mexican style barley and oven roasted cauliflower to make a balanced meal ❤️
Thanks and !
Quick weekend reminder!
With all the “hot girl summer” advertisements, it’s hard to not judge your body. If you’re trying to build/improve your food and body relationship, shaming and comparing it to other bodies is not going to help you.
CHANGE YOUR MINDSET:
✨Begin with exercises that make you feel good! Never do exercises that you absolutely hate.
✨ View exercise as something that provides your body with many health benefits rather than something that helps you lose weight
✨Make small adjustable goals for your lifestyle. You may set yourself up to fail if it’s not an achievable goal, inevitably making you feel like crap for not succeeding.
✨ BE NICE TO YOURSELF. Body changes take time. Never rush, just focus on your small wins and how you’re feeling rather than looking.
DM me if you have any questions or if you’re struggling with your nutrition and food relationship. I’m always here to help ❤️
Have a great weekend😊
There are just so many things that diet culture forgets about ❌❌
Diet culture treats everyone the same, sells the image of “what you should look like,” and “what you should eat,” assumes everyone has the same access to foods and time to cook, & makes people believe that their bodies do not work.
Remember that you are different and have different needs and abilities than other people.
Let’s instead find something that works for you, your culture, and your family.
Be different, it’s ok ❤️
As always, I am here to help you if you need it😘
These lentil tacos though🤤🤤
Such a perfect, fiber-filled meal that will leave you wanting more 😍😉
Want the recipe? Check out our website at Leafenutrition.com to get it ❤️
Let’s change your mindset for the week ahead 👍🏼🤩
Your mind can be your worst enemy when it comes to your relationship with food and self/body. In order to take steps forward, you need to have a positive mindset.
1. Stop just focusing on your weight. The number on the scale is not an indicator of health nor your worth. Instead, focus on small wins—performance, energy, how strong you’re getting, endurance, confidence.
2. Do not choose food restriction as the first step to take to meet your health goals. Food restrictions are not sustainable and often are depleting your body of nutrients. Instead, focus on your current behaviors and assess where you can change things to meet your goals.
3. Stop comparing yourself to someone else. You are not them. It’s impossible to be like someone else. Instead, think of a time you were most confident. What is different in your behaviors between now and then? If you’ve never been confident, think of what would make you more confident. What changes can you make to get there?
Changing your mindset can be tough. Remember to take things slow and celebrate the changes you are doing. You can do it 👍🏼❤️❤️
As always, I am here to help in anyway I can!😘
Papitas con pepino y frijoles (chips with cucumber and beans)😍
This is one of my favorite quick, easy, and balanced lunch meals!
Here’s my typical combination:
🥔 Tortilla chips or broken up tostadas (grain)
🥒 sliced cucumbers (veggie)
🌱 Canned refried beans (protein)
🧅 Chopped green onions (veggie)
🍋 Lime juice
🌶 Valentina hot sauce
Other items you can add: queso fresco cheese or other cheese, slice bell peppers, left over shredded chicken, cilantro.
The fun part about this meal is that you get to make it your own. So utilize what you like and what you already have in your kitchen!
You will not be disappointed with this 😍🤤
Happy National Burrito Day!
I LOVEEEEEEE Burritos. Probably one of my favorite meals😍
Burritos are great because there are so many ways to make them!
Since they typically tend to be filling with meat protein and cheese, here are a few simple swaps/additions that you can do to add more fiber into your burrito meal❤️
Fiber is important because it helps manage blood sugars and cholesterol while keeping your gut strong and your gut bacteria healthy.
Cooking just makes me so happy! ❤️
👩🏻🍳 It fascinates me how foods can come together to make something so tasteful and nutritious!
👩🏻🍳 Cooking brings together the connection of food and body together, helping to create food positivity😊
During this week of cooking cultural meals, I continue to encourage you all into cooking a meal that speaks close to the heart 💖
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