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Healthy Living with Han

Let’s live a healthy lifestyle together! Promoting nutrition, education, health, + wellness as a way of life!

03/02/2024

Last week, I celebrated (with dessert, always) 5 years as a Registered Dietitian! Honestly cannot believe it’s been that long.

Here are 5 things I’ve learned over the last 5 years:

1. All foods can fit. It just depends on what your goal is at the end of the day.

2. Nutrition is not a one size fits all. What works for your friend may not work for you.

3. New research is always coming out, which is so exciting! Guidelines and recommendations can change over time.

4. Listening to your body is an integral part of a healthy lifestyle.

5. Eating whole foods is one of the best things you can do for your body.

06/10/2023

This weather in Memphis is giving me full fall vibes! With fall comes some of my favorite vegetables - squash!

Squash are full of carotenoids, protein, vitamin C, fiber, magnesium, potassium, and fiber!

Fall squash include pumpkin, spaghetti squash, acorn squash, and butternut squash.

You can use them in sauces, chili, and soups, as a side, as a topping for yogurt, oatmeal, or salad.

We made butternut squash, sun-dried tomato, and chicken pasta by half baked harvest, and it was incredible! Highly recommend eating all of the fall squash while they are in season.

23/09/2023

Tried something new for some post run protein - sweet and spicy cottage cheese toast.

Try topping your cottage cheese with sriracha and honey. IT IS DELICIOUS!

Also, cottage cheese (like all foods) tastes different prepared differently. SO DON’T BE AFRAID TO TRY IT if you aren’t a cottage cheese girly.

1 cup of cottage cheese = 25 grams of protein

15/09/2023

Roasted Veggies Salad

Our schedule has been wild recently. I needed to run by the store, but didn’t have the mental space to pick meals for the week like I normally do. I decided I wanted a really good salad. Roasting everything would make the recipe plain and simple!

Here’s what I grabbed:
- 1 bunch of Kale
- 1 bag Brussels Sprouts
- 1 Sweet Potato
- 1 Red Onion
- 1 can of chickpeas

I chopped all of the vegetables and drained/rinsed the chickpeas. Then, I seasoned them with olive oil and various herbs and spices. I added cinnamon to the sweet potatoes, which was delicious!

Roasted in the oven at 425 for ~25 minutes.

While that was cooking, I mixed tahini with lemon juice and water to make a yummy dressing! This made 3-4 servings.

An easy and tasty weeknight salad that I will be keeping on repeat and mixing up the veggies/protein! What would you add? 😋

10/09/2023

Last night, I went to a fundraising event where Memphis restaurants gave away small bites and drinks.

I am reminded how grateful I am for food freedom and intuitive eating.

I tasted all kinds of foods - chocolate, chips and queso, chicken salad, pork sandwiches, grits, chocolate pie. I did it with no question of “I can only eat x amount or x kinds of foods.”

I ate until I was full. I knew that if I kept eating, my stomach would hurt and bloat. So instead, I listened to my body telling me, “I am good.”

My point is that these two principles are not taught by culture. These are goals that I have learned in my time studying nutrition and growing as an individual.

Friends, if you have not heard of food freedom or intuitive eating and want to learn more, send me a message and let’s chat about it!! We CAN eat freely and comfortably!

05/05/2023

Things to remember going into your weekend!!!

28/04/2023

Easiest dinner recipe:
ROTISSERIE CHICKEN + CHICKPEA SALAD
Makes 4 servings
1 package salad mix
1 can chickpeas, heated in pot with olive oil, salt, + pepper
1 rotisserie chicken
2 oz block of feta, crumbled
Annie’s Goddess sauce

Split ingredients between salads.
There will be leftover chicken!

20/04/2023

Are you having trouble drinking 8-10 cups of water daily?? Check out these tips to help increase your intake!!

Daily fluid goals vary by person, activity, and disease states, but generally, one should strive for 8-10 cups per day.

With oncology patients, this goal can increase due to diarrhea, vomiting, fever, chemotherapy, or radiation therapy!

What is your favorite way to drink water??

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