Shelbi, Future RD (@shelbs.balanced.eats)

OKLAHOMA |🍓food|•eatspo• |📚nutrition & dietetics senior| 💪🏻all things balanced

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Highlights

Went on an adventure today! Getting outside on this beautiful day and exploring Tulsa’s @turkeymountain was exactly what I needed ☀️🏃‍♀️ 🌞⛅️ Whatever method of movement you enjoy, do it!💪🏻 . . . #hiking #turkeymountain #tulsa #arkansasriver #dailymovement #outsideworkout #hikingadventures #moveyourbody

Working lunch! . Nothing fancy over here today (or ever really🤔) but a good spread of protein and an easy digesting carb source post workout🏋️‍♀️ . Bulk prepped ground turkey meat yesterday, heated up some jasmine rice, and opened a can of green beans which are by far my favorite green thing to eat.. don’t tell my mom because I used to fight her about eating them when I was young😂😂 . Little tip for the turkey - add in some @bragglivefoodproducts aminos during cooking. It is so lean and very low in fat which can be kind of bland. So adding some aminos (it taste like soy sauce but really give a good flavor to the meat) makes it not so dry and boring! . All I do with the green beans is sprinkle with some garlic powder a teeeeeny tinyyyyy amount of water and heat in the microwave! •we keep it simple simple here• . Topped with some nutritional yeast and it was gone in about 3 minutes🤤 . Now time to use this 🧠 muscle and stuudddyyyy! . . . #mealpreptips #nutrition #postworkoutmeal #reachyourgoals #futuredietitian #nutritionfacts #foodies #foodiesofinstagram #macros #micronutrients #rd2be #nutritionalyeast #mealprepping #mealpreplife #foodlover #dieteticsmajor #protein #carbs #carbsarelife #cookingtips #realfood #dontbeafraidofcarbs

My initial reaction - RIP boobs😂😂 . Last year was one of learning for sure and is still continuing. I went through a mental battle with myself constantly, went through a period of time where I didn’t want to be around many people, including not wanting to go to class because I got so uncomfortable in that body on bottom. I could throw out any excuse out right now but I’ll spare you, because that’s not what I want to share with you👇🏻👇🏻👇🏻 . The main thing I want to point out by sharing - I DID NOT cut out certain food/nutrients to get this far (yes we keep on, keeping on making strides everyday💪🏻)!! I repeat NOTHING was eliminated from my diet, in fact I ADDED TO my diet by eating the right amounts of nutritious foods. I finally got structure to my eating pattern and it took the focus off eating(I have always been a food focused person)This is not to say that I haven’t eaten my favorite things like Olive Garden, Panda, pop tarts etc here and there because contrary to popular belief, ALL foods have a place and treats ARE necessary . Yesterday started the first day of April which means I’ve been CONSISTENTLY eating the right amounts and in the gym for 4 months now. I’m not knocking my hard work because let me tell ya- when I saw these pictures I was 😁😁😮😮 HYPED to say the least but this was done slowly and consistently for the last 4 months, it did not happen over night. I have to flex my patience muscle 💁🏼‍♀️ and keep going knowing that change would happen in time if I kept after it . I mentioned yesterday in my stories that I was motivated by my increased work ethic this year and I meant it. My attitude, friendships, desire to succeed in everything I do has increased because of the hard work I’ve been putting into the gym. It’s a feeling I can’t explain but I wish everyone could experience it!! . As much courage as it took to post these photos, my main message is something I hope to get across to everyone who sees these pictures❤️

Anyone else guilty? I have been . Her hair is longer/thicker . Her legs are leaner . Her skin is flawless . She can squat more than me . Well let me tell ya, I compared myself to someone today IN A SIDE BY SIDE PICTURE >>Myself<< And WOW OH WOW does it feel good to compete with yourself!! . Working hard to unveil this new package👌🏻 . First of a new month, new week, new day. - whatever your goal may be, do something today that gets you closer to that thing!! . ❤️Happy first day of April my friends❤️ . . . #mondaymotivation #newmonth #setgoals #crushyourgoals #workoutmotivation #futuredietitian #dietetics #reachyourgoals #inspired #hardwork #womensupportingwomen #confidence #leadbyexample

Later dinner than normal due to the mountain of projects I put off during spring break🤷🏼‍♀️😂 . Some of my best meals are the ones that are thrown together on a whim and this one is no different! . We’ve got some shredded chicken marinated in buffalo sauce and crockpotted, topped with feta cheese and a side of air fried broccoli seasoned with avocado oil, garlic powder and salt! . Crockpotting is so great for me to meal prep with because you can make bulk food && keeps the meat moist for longer which can always be a problem when the meals are on their final days . I used to HATE leftovers until I started experimenting with different ways of cooking! Now I really enjoy my meals and have cut wayyyy down on food waste! . Remember: food doesn’t have to be boring! Make meals that YOU enjoy and add in some nutrient dense components along with🥦🥬🥕🥭🍑 . . . #mealprep #realfood #nutrients #nutrition #futuredietitian #rd2be #micronutrients #macrocounting #macronutrients #mealpreptips #nutritiontips #balancedmeals #protein #balanceddiet #fiber #foodie #foodshare #broccoli #chickentacos #cookinghacks #happycooking #foodlover #dietetics

Just meal preppin’ on a Thursday evening, what about you?? .. If you didn’t see the little mishap on my story - you’re missing out on a laugh😂🤦🏼‍♀️ I had taken the top rack of veggies out, set them on top of the oven, reached for something (not realizing my glass of water was sitting there) and knocked the whole glass into the roasted pan of veggies.. I am my mother’s daughter am I right @j.kulchinski ??🤷🏼‍♀️ .. Anyway - quick, simple meal prep that only took me MAYBE an hour between cutting up veggies and the clumsiness LOL. I made a good variety of vegetables with two different carb sources - quinoa & sweet potatoes 🍠 #fiber and #micronutrients and the chicken took about 15 minutes in the air fryer! .. Doesn’t have to be fancy, expensive, or take a long time! Find recipes you like and have them ready for when you need! ✌🏻 .. After I prep the food I have started writing down the meals that I’ll divide up. This takes the guess work out of each meal & saves me so much time!! No more staring in front of an open fridge not knowing what to eat👏🏻 .. Happy cooking my friends!❤️ .. #foodie #easymealprep #mealprepideas #futuredietitian #rd2be #balanceddiet #balancedmeals #protein #micronutrients #macrocounting #broccoli #cookingday #nutrients #allfoodsfit #healthyfoodshare #mealprep

Swipe for before and right before eating 😆 .. Good mixture of carbs, plant & animal protein, and fat along with some micronutrients for a delicious post workout meal .. Posted on my story a little explanation on how my life has transitioned this year and making priorities for more consistent workouts as well as better nutrition. Even nutrition students/dietitians don’t have perfect diets and exercise regimes but hey I’m over here making progress! 👋 .. It was time to start practicing what I preach making my heath a priority and let me tell ya - it’s been an amazing change these last 3 months and we only just getting started❤️ I feel like I can achieve all the things being that my mind has more clarity and I feel less sluggish throughout the day .. Do you like seeing workout/sports nutrition information? Let me know PLEASE & THANKS👇🏻👇🏻 .. #rd2be #protein #foodforthought #plantprotein #mentalclarity #focused #myplate #priorities #healthyfats #lentilpasta #postworkoutmeal #movement #exercise #futuredietitian #foodie #carbsarelife #complexcarbs #broccoli #dieteticsstudent #motivation #micronutrients #balanceddiet #eattogrow

Is it pasta noodles OR squash??🤷🏼‍♀️ .. Making spaghetti squash is SOOO EASY even though when I first heard of it I was like uhhhmmm, that sounds difficult.....🤨 .. But I’m here to tell ya that it’s NOT difficult and it’s a great way to replace pasta with some micronutrients! Of course you can always fit pasta in your diet because as y’all know - I’m not an anti-carber (I just made a new word😁) but if you’re looking to add in some veggies, this is a great way to do so. You can also do a half pasta/half squash concoction as well .. So here’s the deets on making the squash👇🏻👇🏻 Cut the squash in half lengthwise, place in a shallow pan of about an inch of water and bake at 400 for 40 to 45 minutes. Once tender, scrap out the “guts” as I call them (that being the seeds and dark orange looking stuff😝) with a fork. Once the very center is cleared out, start scraping harder around the edges and the squash will fall apart into noodle-like form. What I did for this bowl-sautéed mushrooms, onions, and garlic together with beans and tomato sauce and TAADAAA!! Added nutrients to regular ol spaghetti🍝 .. You could always add lean protein like chicken or turkey as well! Let me know if you try this recipe and tag me in your pics!! .. #foodprep #dietetics #futuredietitian #rd2be #nourishyourbody #spaghettisquash #comfortfood #healthycomfortfood #nutrients #micronutrients #loveyourbody #micronutrientsmatter #easymealprep #nutritionalscience #beans #mushrooms #squash #tomatoes #leftovers #cookingtips #mealprepdaily

Spent a little time meal prepping yesterday afternoon. Am I the only one who L•O•V•E•S to cook?? I find it to be a time to spend by myself, turn on some music, and not have to think about anything. It’s almost relaxing to me! . . Even with having a busy schedule I make it a point to find time to cook and prep my meals for the next few days not only to keep me on track but also to have “me time” . . I didn’t used to think this way - I used to think cooking was a hassle. But my mindset has changed the last few years and I’m keeping that mindset! My view on cooking changed when I started making things simple. Simple meals I liked and easy to follow recipes to start. Cooking doesn’t have to be fancy and time consuming. Do what works for you and make it S•I•M•P•L•E . . Meal prep is posted on my story and also saved to my highlights that I’ll continuously add to! So check back often for new meal preps! . . . #passionforfood #ilovecooking #cookingram #cookinghealthy #mealprep #futuredietitian #easymealprep #mealprepday #veggies #protein #eattherainbow #micronutrients #macros #carbs #carbsaretheenemy #rd2be #nutrition #dietetics #redlentilpasta #nourishyourbody #mealplanning #foodprep #maketimeforyou

Did I indulge today? Absolutely! Do I feel bad about it? Absolutely NOT! .. It’s called #balance for a reason! Don’t beat yourself up if you have a treat here and there. .. Balance as well as moderation go hand in hand-as I did not eat the entire box. It’s important to look at the big picture: what does your diet consist of the rest of the day? Your exercise routine? Don’t starve yourself as punishment because you had a treat. Finish out your day with lean protein, fruits, and vegetables and get your body MOVING just as you normally would!! .. This is something I used to struggle with CONSTANTLY! “Well I already screwed up today, might as well eat $h*t the rest of the day” That day turns into two, three, four days, a week, and you get out of a healthy lifestyle practice .. Don’t let one small treat derail your progress/motivation. Take it from me, I’ve been there! Just keep moving forward! .. I talk about this today especially because I have seen a lot of chatter about lack of motivation and a lot of people have given up on their resolutions .. Whether it’s a resolution or not, don’t give up. Your health is no one else’s responsibility but YOUR OWN and you have to take control of it! Your future self will THANK YOU!💪🏻 . . . #happyfriday #girlscoutcookies #foodforthought #futuredietitian #fridaymood #fridaymotivation #healthylifestyle #treats #motivation #workoutprogress #health #healthyeating #dieteticstudent #passionforfood #rd2be #takecontrolofyourhealth #treatyourself #takecareofyourbody #nutrition

You can always modify your favorite foods to match your lifestyle/health goals. I LOVE pancakes and I have ever since I was a kid, but this version is much different than my mom makes 😆 .. That’s not to say hers don’t have a place in my diet as well but all in moderation #amiright .. Here is my recipe as of lately👇🏻 1 scoop @sprouts vanilla whey 1/2 cup @kodiakcakes Squeeze of lemon juice 1 whole egg, 1 egg white Splash of almond milk 🥛 And of course I tossed some choc chips in there💁🏼‍♀️ Whisk together and immediately separate out on the griddle/pan and top with @earthbalance butter and sugar free syrup! .. I love these before a long day of class because they keep me full and focused for a very long time. Also who doesn’t like comfort food when DICAS is DUE IN 9 days!! Sending good luck on their applications to all my fellow #rd2be 😍 . . . #futuredietitian #proteinpancakes #healthybreakfast #breakfastideas #macronutrients #pancakerecipe #pancakelover #dieteticstudent #coffee #morningroutine #breakfastrecipe #macrofriendly #healthyrecipes #comfortfood

Anyone else eat out of a bowl rather than a plate? 🙋🏼‍♀️ I do MOST of the time purely for convenience reasons😆 .. Here is my quick little post-workout bowl👇🏻 Air-fried shrimp (if you haven’t invested in one of those bad boys yet, WHAT ARE YOU WAITING FOR?! Mine is the @farberwarecook brand) A mix of frozen quinoa and brown rice Frozen organic mixed veggies from @sprouts because #micros and I’m not kidding when I said this was QUICK I added a little bit of @bragglivefoodproducts liquid aminos - way less sodium and I personally think it’s better than soy sauce🤷🏼‍♀️ .. I seasoned the shrimp and added a tiny bit of avocado oil and threw them in the air-fryer for 8 minutes, tossed them around and did another 3-4 minutes and TADDAAAA! Super quick and easy protein source! .. Happy eating friends😋 . . . #protein #cleaneats #postworkoutmeal #complexcarbs #veggies #macronutrients #micronutrients #healthyrecipes #lunchrecipes #quickandhealthy #mealsonthego #nutrients #rd2be #registereddietitianapproved #futuredietitian #shrimpbowl #carblover #organicfood

My beverages this morning before I head out for a busy Friday! .. Needed a quick breakfast so I made this smoothie which has •2 handfuls of spinach •3/4 cup almond milk •2 scoops of @vitalproteins collagen •1 cup mixed berries •cinnamon and turmeric Blend together and this will give me SOOO many good nutrients for the morning 💪🏻 .. My other glass is my absolute favorite tea 🍵 of all time @pukkaherbs This one is the matcha green tea flavor and it’s 🤤🤤 .. Hope everyone enjoys their Friday and stay warm ❄️ . . . #breakfastclub #futuredietitian #happyfriday #coldmornings #greentea #matchagreentea #morningswithmatcha #micronutrients #fuelyourbody #nutrientdense #dieteticsmajor #rd2be #dieteticstudent #studentnutritionassociation #pukkaherbs #smoothiesofig #smoothiesanytime #smoothierecipes #breakfastideas

Been very MIA lately due to work and the holidays but I had such a great time with my family and the downtime from social media is something I much needed! . Anytime I eat oatmeal, this is usually my GO TO! Especially on this rainy cold morning, this is a big ol bowl of comfort🤤 . I use my air fryer for the apples and pecans and they come out perfectly toasted and crispy! . I will definitely be getting back to recipes and quick nutritious meals very soon!👍🏻 . . #oatmealbowl #coldmornings #easybreakfast #healthybreakfast #nutritiousbreakfast #greentea #apples #pecans #oatmeal #fiber #futuredietitian #rd2be #dieteticsmajor #foodiesofbrokenarrow #foodiesofinstagram #healthyrecipes #nutritiousfood #realfood #letfoodbethymedicine #wholefood

Just looking at this picture makes my eyes water 🙃 I absolutely love onions for many reasons so I wanted to do a Nutrishmas post dedicated to red onions specifically! They are such a good food for adding natural flavor AND they come with many health benefits as well! . Onions are nutrient dense and don’t have a lot of calories. They do pack a lot of antioxidants & vitamins & minerals though . Onions are especially good for hair and skin as they contain vitamin C which fortifies collagen & in turn helps with skin and hair health . Another reason to love onions is that they have protective benefits against many types of cancer including stomach, colon, and prostate . In a bad mood? Turns out that onions have a mood boosting function due to the vitamin folate producing dopamine & serotonin! Lower levels of these hormones are seen in those with depression, so boosting these levels are beneficial in many ways . A little experiment I tried while cutting these; I rinsed them before chopping (because my biochem professor swore it would stop the tears🤨) and though it did help a little, there were still a lot of 😭 . . #dietetics #sbenutrishmas #25daysofnutrients #onions #flavor #naturalspice #antioxidants #rd2be #futuredietitian #redonion #diseaseprevention #fuelyourbody #realfood #wholefood #foodiesofbrokenarrow #foodiesofoklahoma #nutrishmasday17 #micronutrients #growyourfood #plantbaseddiet #fiber #vitamins

I’ve been a major slacker with nutrishmas the past 2 days but don’t worry, I’ll get caught up and not skip out on any valuable nutrient info!👍 . Today’s #sbenutrishmas is all about a spice I use every single day, turmeric! I have been drinking turmeric tea for quite sometime now and recently started adding it to my coffee. I absolutely LOVE @pukkaherbs turmeric tea for anytime I’m sick or having those time of the month pains🤕 . Many studies have been done on turmeric and the results are encouraging. This spice is now being studied in western medicine for pain relief, anti-inflammation, and aiding in digestion . Those who suffer from chronic pain could benefit from incorporating turmeric into their daily diet. Research shows that it can work as well as ibuprofen in people who deal with arthritis . Some studies have also shown that curcumin, the active ingredient in turmeric is now showing promise for treatment in certain cancers . I use @sprouts organic powder. Use it to flavor food, put in beverages, make it into a flavorful tea or there are capsules of turmeric if you hate the taste! 🍵 ☕️ . . #turmeric #turmericbenefits #25daysofnutrients #dietetics #futuredietitian #nutritionfacts #spices #benefitsofturmeric #letfoodbethymedicine #fuelyourbody #foodisfuel #healthandwellness #antiinflammatory #diseaseprevention #healthyfood #foodtips #nutrients #spicebenefits #naturalmedicine #digestion #healthroughfood #curry #nutritionalscience #dieteticsmajor

Unwinding from this crazy week with some great friends ❤️ Although there is not a Nutrishmas post today, there is something I would like to share about my personal journey of self care, which I am finding is just as important as the nutrients in our food Self care is not something I have routinely practiced until recently. Yes nourishing food is important for our body, but what about those other components of health? As I said in my earlier post, today was my last final and the stress of the semester is over for a while. I get so caught up in grinding everyday at school, studying, work, volunteering, prepping for dicas, and alllll the other things life throws, and I forget to actually take care of myself So this winter break I am dedicated to taking care of my physical AND mental health. Whether that be drinks with the girls, a yoga class, or spending some alone time with myself reading a good book All that to say, health is not just about food or the nutrients. Health is all aspects of life. I created this account to inspire others to live their healthiest life through balance, but that’s not always just about food. Do what makes you feel your happiest and gives you the best version of yourself, which is something I am continuously working on💜

Breakfast featuring a begging little pup😆i don’t know why she thinks she’s getting some of this, well probably because she knows I’m a softy and will end up letting her lick my plate🤷‍♀️ . Taking my last final this afternoon and then I’m FREEEE.. until January . I whipped up these @kodiakcakes this morn and added some chia seeds & oats to the batter to give me sustenance and brain fuel. Topped with pecans and peanut butter after I snapped this pic 🥞 . Happy Friday from Molly and I❤️

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