Amy M. RDN Nutrition LLC

Amy M. RDN Nutrition LLC •Nourish w/ plants🌱
•Running/fitness 🏃‍♀️💪
26.2 x24 BQ x8

Managing your nutrition, physical activity and stress in a more fruitful way can be some of the most impactful changes w...
09/07/2026

Managing your nutrition, physical activity and stress in a more fruitful way can be some of the most impactful changes we make.
🍌Nutrition doesn’t have to “managed”, but specific alterations can lead to changes in how you feel. And everyone is different.
💪Resistance exercise will help negate muscle tissue loss, and help you be a faster, stronger runner.
📖Making time for you, establishing boundaries, and prioritizing your own needs helps reduce stress overall, which improves our quality of life.
The pursuit of health doesn’t have to feel harder as we get older, it just becomes more important to pay attention & dial in.🫶


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Taking care of our health can feel like a full time job. And it gets heavy. Hard. Time-consuming. And we can grow resent...
09/01/2026

Taking care of our health can feel like a full time job. And it gets heavy. Hard. Time-consuming. And we can grow resentful at the monotonous things we do to maintain it.
But remember, we have the power to make these lifestyle choices fun & joy-filled!
Dinner on the agenda? Slow down. Put on some music. Light a candle. Use your pretty dishes to prep. Wear your cute apron.
When we view our chores in the big picture: a home to prepare dinner in, ingredients at hand, and someone we love to cook for, those chores hit exactly as they should: a blessing & reminder to be grateful.


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Being healthy physically, mentally & emotionally means more than the food on our plate, miles logged, and hours we spend...
09/01/2026

Being healthy physically, mentally & emotionally means more than the food on our plate, miles logged, and hours we spend in a gym. If we’re not finding hope, joy & happiness in the things we do for health, maybe we should rethink our approach.
I hope you find joy in all the things you do to commit to a healthier, happier life.🫶


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Over 40 & over it? Me, too. Too many years were wasted on obsessive calorie counting, approaching exercise as a weight l...
08/18/2026

Over 40 & over it? Me, too. Too many years were wasted on obsessive calorie counting, approaching exercise as a weight loss tool, clinging to a number on a scale.
Because health is measured in many different ways, and I’ve decided my mental health likes consistency vs perfection, moderation vs restriction.
Maybe you’re ready to move on, too?


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Are you going for the salad when you’re starving & feeling irrational?🙈😅 Not me! That’s why not going too long between m...
08/17/2026

Are you going for the salad when you’re starving & feeling irrational?🙈😅 Not me! That’s why not going too long between meals can make it easier to make food choices that support our goals.👏😊
Breakfast, lunch, dinner w/ snacks in between, if you need to. And remember, balanced is best!


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⚖️To measure or not to measure. You get both extremes when you’re looking for guidance on whether you should take a supe...
08/14/2026

⚖️To measure or not to measure. You get both extremes when you’re looking for guidance on whether you should take a super structured approach vs mindful/intuitive.
As a dietitian, I think it’s important to have an understanding & education on how & why nutrition matters. Calorie counting & measuring can be appropriate if you have little understanding on what portions look like. But for some, this quickly escalates to unhealthy preoccupations with numbers/food.

For years I did measure my peanut & almond butter because these are nutrient & calorie dense foods, and it’s very easy to over-serve. For example, even 1 Tbsp extra almond butter in my smoothie bowl every day equates to 770 extra calories per week. (And this can make weight loss more challenging if that’s your goal).
At this point, I’m comfortable eye-balling the amount for my current goals (which is not weight loss).
But, if you’re trying to lose weight, being aware of portions can help you create a calorie deficit, so this could be a good tool.
The takeaway:
If weight loss is a goal, familiarize yourself with portions of things like nuts, seeds, nut/seed butters, condiments, pasta, etc.
For a quick guide, 1 thumb is approximately 1 Tbsp. 👍


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Starting your day with ✨fuel will put that sparkle in your eye, spring in your step!🤸‍♂️On days I skimp on early am calo...
08/14/2026

Starting your day with ✨fuel will put that sparkle in your eye, spring in your step!🤸‍♂️
On days I skimp on early am calories, I can feel it in my energy levels, mood, cognitive function, and will usually crash in my next workout.
However you set up your breakfast, 1 larger one, or two smaller, be sure you’re adding complex, fiber-rich carbies & protein!👏👏


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It was for certain not the poor sleep the night before.🤪But seriously, having the energy to kick in the last 1/4 mile is...
08/08/2026

It was for certain not the poor sleep the night before.🤪
But seriously, having the energy to kick in the last 1/4 mile is not by chance. And although this wasn’t a race I “raced”, it’s still a great sign that my body is on board with the demands I’m making when that finish feels so strong.
The takeaway ⬇️
Please don’t skip the flex that is good nutrition if you’re a mid to late 40’s runner like me. Choose wisely, time well, and your goals can be conquered!🙌


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