Erika the Dietitian (2026)

03/09/2020

Nuts 🥜 are healthy right? So to lose weight I should substitute my nuts for chips and I’ll lose weight, right? ⁣
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💗Want to know more about being a foodie and keeping my weight off with intermittent fasting? ⁣
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👆🏽𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐚𝐭 𝐅𝐎𝐋𝐋𝐎𝗪 💙𝐛𝐮𝐭𝐭𝐨𝐧 ⁣⁣ 👱🏽‍♀️⁣
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𝐈 𝐜𝐚𝐧 𝐰𝐚𝐢𝐭 😆... ⁣⁣
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👆🏽𝐋𝐈𝐊𝐄 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐭𝐨𝐨! ❤️⁣⁣⁣
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Not so 💨 fast!⁣
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Nuts have 200 calories per 1 oz. approximately, yep that includes almonds. ⁣
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A small bag of chips has 150-200 calories depending on the brand. ⁣
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Yes, nuts are healthy fats but that doesn’t mean they are going to help you lose weight if you are eating handfuls of it during the day. ⁣
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Be mindful about what you put in your mouth and make sure you are sitting down when you are eating.⁣
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This will help with mindfulness, which is very important when you are trying to lose body fat.⁣
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Big hug 🤗,⁣
Erika⁣
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25/08/2020

𝘍𝘰𝘳 𝘵𝘩𝘦 𝘭𝘰𝘯𝘨𝘦𝘴𝘵 𝘵𝘪𝘮𝘦, 𝘐 𝘩𝘢𝘵𝘦𝘥 𝘮𝘺 𝘭𝘦𝘨𝘴...⁣
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I thought they were too fat, too muscular, too big, you name it! I played 3-5 hours of tennis every day since the age of 7 so I obviously had to have some muscle to be able to get through the grueling practice every day. ⁣
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As you get older and hopefully wiser (not promising anything, lol 😂), you start to realize that hating your body parts is not really going to make them smaller or make them go away. ⁣
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I learned to accept what I had and then something interesting started to happen, some people would tell me I had nice legs and I was like “No, they are definitely not talking about my legs”, but they were. ⁣
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We have to realize that we always want what we don’t have. I wanted skinnier legs and girls who had skinny legs wanted thicker legs like mine. People made fun of their legs saying things like they had flamingo 🦩 legs. ⁣
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My point is, the moment you start to accept all of you, stop ✋🏽 fighting yourself, you start to realize that you should be thankful for having a healthy body period! and that yes you can improve it, but by hating it, you’re just making it harder for yourself to change. ⁣
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Accept it and it’ll cooperate with you, you’ll be on the same team! ⁣
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Big hug 🤗,⁣
Erika ⁣
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22/08/2020

Chipotle today! Happy Saturday!
Big hug 🤗,
Erika

21/08/2020

Happy Friday! Move your body in ways you enjoy 😉! That means tennis, yoga 🧘🏽‍♀️ or strength training for me but it could be Zumba or kickboxing for you! They all work as long as you enjoy them and are consistent!

Big hug 🤗!
Erika

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20/08/2020

𝘞𝘪𝘭𝘭 𝘵𝘩𝘪𝘴 𝘰𝘯𝘦☝️ 𝘧𝘰𝘰𝘥 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘮𝘢𝘨𝘪𝘤 🔮𝘱𝘰𝘸𝘦𝘳 𝘵𝘰 𝘨𝘰 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘵𝘰 𝘮𝘺 𝘩𝘪𝘱𝘴, 𝘣𝘶𝘵𝘵 𝘰𝘳 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘮𝘺 𝘱𝘳𝘰𝘣𝘭𝘦𝘮 𝘢𝘳𝘦𝘢 𝘪𝘴, 𝘵𝘩𝘦 𝘢𝘯𝘴𝘸𝘦𝘳 𝘪𝘴 𝘕𝘖 👎🏽!!! 𝘌𝘷𝘦𝘯 𝘛𝘸𝘪𝘯𝘬𝘪𝘦𝘴 ⁣
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👆🏽𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐚𝐭 𝐅𝐎𝐋𝐋𝐎𝗪 💙𝐛𝐮𝐭𝐭𝐨𝐧 ⁣⁣ 👱🏽‍♀️⁣⁣
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𝐈 𝐜𝐚𝐧 𝐰𝐚𝐢𝐭 😆... ⁣⁣⁣
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👆🏽𝐋𝐈𝐊𝐄 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐭𝐨𝐨! ❤️⁣⁣⁣
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Just ask Professor 👨‍🏫 Mark Haub, a nutrition professor 🤓 who ate twinkies and other processed foods for three months to prove the point that calories are what count.⁣
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He ate 1600 calories per day, his maintenance calories were around 2600kcal/day (according to CNN News), that’s a steep deficit, no one really talks about this one ☝️ minor detail !?! This is a 39% calorie deficit🤯,he had to be starving😫.⁣
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Most sane deficits are 10% to 25% max and even these are difficult to do with whole foods which fill you up more.⁣
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The point is that he: ⁣
✅lost 27lbs⁣
✅lost 8% body fat⁣
✅improved his blood markers, meaning .⁣
✅lowered his LDL cholesterol (bad cholesterol) by 20%⁣
✅increased his HDL (good chol) by 20%⁣
✅lowered his triglycerides by 39% .⁣
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How do you explain that?⁣
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Well, the magic of Weight Loss ⁣
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I’m not telling you to eat twinkies all day BUT! in order to maintain your sanity (some studies even show a higher adherence rate if you include a small dessert every day) and stick to your diet, you should include 20% of fun foods🧁 in your daily calories.⁣
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Why? Then comes the weekend and you’re not completely deprived of the fun foods 🍭you love and you minimize binging. Learn how to eat your favorite foods 🎾⁣
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⭐️Like this post so I know what kind of content to create👍🏼👍🏼👍🏼🙌🙌⁣
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🎾

19/08/2020

𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘥𝘰𝘸𝘯𝘴𝘪𝘥𝘦𝘴 𝘰𝘧 𝘭𝘰𝘴𝘪𝘯𝘨 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵? 👆🏽𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐚𝐭 𝐅𝐎𝐋𝐋𝐎𝗪 💙𝐛𝐮𝐭𝐭𝐨𝐧 ⁣⁣ 👱🏽‍♀️⁣⁣
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𝐈 𝐜𝐚𝐧 𝐰𝐚𝐢𝐭 😆... ⁣⁣⁣
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👆🏽𝐋𝐈𝐊𝐄 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐭𝐨𝐨! ❤️⁣⁣ ⁣⁣
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Will I attract more attention than I’m comfortable with?⁣
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Will other girls start being mean to me because they’re jealous?⁣
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Will I lose my friends who are around the same weight as I am? ⁣
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Will people start treating me differently? ⁣
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Am I using this weight as an excuse to not do something scary for me? Like advance in my career or change my life in some big way? ⁣
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We are always talking about losing weight but we never stop 🛑 to think 🤔 about what is this weight really doing for me? Is it protecting me in some way? ⁣
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Food for thought... ⁣
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Big hug 🤗,⁣
Erika ⁣
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14/08/2020

Happy 😃 Friday!

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13/08/2020

Be your own damn upgrade! Love the s**t out of yourself! Haha 😆❤️❤️❤️❤️❤️❤️ You’ll realize others will follow only after you do!

12/08/2020

𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵? 𝘛𝘩𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘺𝘰𝘶 𝘥𝘳𝘪𝘯𝘬 🍹 𝘢𝘥𝘥 𝘶𝘱 𝘷𝘦𝘳𝘺 𝘲𝘶𝘪𝘤𝘬𝘭𝘺. ⁣⁣
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❌ Soda 🥤is the obvious one ☝🏽 but this also includes chocolate milk 🥛 and fruit juice 🧃, even if it’s freshly squeezed, it’s still juice and the calories add up real quick. 💨 ⁣⁣⁣
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❓What do I do instead❓⁣⁣⁣⁣
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✅ Stick to the best options like seltzer and water 💦 most of the time. ⁣⁣
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✅ On occasion, you can have a zero to 10 calorie drink if you want something with a taste in it. ⁣⁣
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✅ My favorites include Sprite Zero, Diet Snapple, BAI coconut 🥥 flavor and the ICE orange 🍊 mango 🥭 flavor. ⁣⁣
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✅ But Erika! What about the artificial sweeeteners!?! 🤯 ⁣⁣
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Well, there isn’t enough evidence 🧐 to prove they are detrimental to health, except for saccharin (pink packets).⁣
⁣...BUT ☝🏽there is a diet soda 🥤(Zevia) and drinks made with Stevia, which comes from a plant 🌱, so look 👀 for those if that makes you feel better. ⁣⁣
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When it comes to alcohol 🍺 🍷 calories, in my upcoming posts I will talk about strategies to be able to drink in moderation and keep your body fit or stay in a deficit. ⁣⁣
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Big hug 🤗,⁣⁣
Erika ⁣⁣
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̧ão ̣ght

10/08/2020

“𝘛𝘪𝘯𝘺 𝘪𝘴 𝘮𝘪𝘨𝘩𝘵𝘺!” 𝘴𝘢𝘪𝘥 𝘣𝘺 𝘉𝘑 𝘍𝘰𝘨𝘨𝘴 𝘧𝘳𝘰𝘮 𝘩𝘪𝘴 𝘣𝘰𝘰𝘬 “𝘛𝘪𝘯𝘺 𝘏𝘢𝘣𝘪𝘵𝘴”. ⁣
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👆🏽𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐚𝐭 𝐅𝐎𝐋𝐋𝐎𝗪 💙𝐛𝐮𝐭𝐭𝐨𝐧 ⁣⁣ 👱🏽‍♀️⁣
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𝐈 𝐜𝐚𝐧 𝐰𝐚𝐢𝐭 😆... ⁣⁣
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👆🏽𝐋𝐈𝐊𝐄 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐭𝐨𝐨! ❤️⁣⁣⁣
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When you start with a tiny habit, you basically make a habit as easy as possible. An example of this is doing two push ups right after waking up, rather than saying that you’re going to go to the gym three times a week. ⁣
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New Habits can occur in three ways:⁣
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1. An epiphany ⁣
2. Change our environment ⁣
3. Make the habit tiny ⁣
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Since we can not rely on motivation because we are human and motivation is something that changes from day to day, we have to choose the third option. ⁣
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When we make a habit easy, we tend to be consistent and you lock in that habit because it’s easy enough to do on your s**ttiest day. ⁣
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This is how we create new habits successfully. Don’t be fooled by motivation which varies from day to day and will come back and bite you in the ass. When in doubt, scale down! ⁣
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Big hug 🤗,⁣
Erika ⁣
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Reference: “Tiny Habits” by BJ Foggs ⁣
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08/08/2020

𝘕𝘶𝘵𝘴 🥜 𝘢𝘳𝘦 𝘷𝘦𝘳𝘺 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘰𝘳 𝘺𝘰𝘶! 𝘋𝘰𝘯’𝘵 𝘧𝘰𝘳𝘨𝘦𝘵 𝘵𝘩𝘦𝘺 𝘱𝘢𝘤𝘬 𝘢 𝘭𝘰𝘵 𝘰𝘧 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘵𝘩𝘰𝘶𝘨𝘩! ⁣⁣
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A good idea 💡 is to buy the 100-calorie packs so you don’t have to portion control yourself. That could result in you eating the whole bag or container. ⁣⁣
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1 oz of almonds is 160 calories and this is a very small amount. ⁣This nut bar has around 200 calories and it’s small. ⁣
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A big orange 🍊 or apple 🍎 is around 110 calories and in my opinion fills me up more than those 23 morsels. It’s up to you! ⁣⁣
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Ideally, pair up your fruit with low fat greek yogurt, low fat mozzarella or low fat cottage cheese to get in some protein and stave off hunger for longer.⁣⁣
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Big hug 🤗,⁣⁣
Erika ⁣⁣
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06/08/2020

Be snobby with your treats! 😏 🍭🧁🍫🍰🍩🍪⁣
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I learned to eat adequate portion sizes of my favorite foods and included them in my otherwise mostly whole foods diet. This means lean protein, vegetables, fruits 🍎, complex carbs 🥔 and healthy fats. ⁣
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👆🏽𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐜𝐥𝐢𝐜𝐤 𝐭𝐡𝐚𝐭 𝐅𝐎𝐋𝐋𝐎𝗪 💙𝐛𝐮𝐭𝐭𝐨𝐧 ⁣⁣ 👱🏽‍♀️⁣
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𝐈 𝐜𝐚𝐧 𝐰𝐚𝐢𝐭 😆... ⁣⁣
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👆🏽𝐋𝐈𝐊𝐄 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐭𝐨𝐨! ❤️⁣⁣⁣
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This is why I stay lean while eating my favorite foods. I don’t eat all of my favorite foods at once because then I would most likely go over my calories for the day. ⁣
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This is why I am very choosy of what treats I have. Learn to be picky with your treats! Don’t just eat any ice cream 🍨, eat your ultimate favorite. If it doesn’t taste like Haagen Dazs or Ben and Jerry’s, which are my favorite, why waste calories on a subpar dessert. ⁣
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Give yourself the best treat because you are worth it! ⁣
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Big hug 🤗,⁣
Erika ⁣
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Erika the Dietitian