Diana Orchant Nutrition

03/25/2022

02/22/2022

Chicken Curry Stew 🔥🥘- an instant pot/ slow cooker staple in our home in the ❄️ months!

Made this last night and now lunch is served all week. A great way to sneak in lots of different veggies and anti-inflammatory spices! Recipe 👇

Ingredients:
• 2 chicken breasts or 4 chicken thighs, chopped
• 1 bunch green beans, chopped
• 1 head of broccoli, chopped
• 5 large carrots, diced
• 1 sweet potato, diced
• 1 onion, diced
• 1/2 can of full fat coconut milk
• 1 can of roasted tomatoes (just the tomatoes)
• 1 tsp of each: curry powder, salt, pepper, turmeric
• 1/2 tsp of each: paprika, cinnamon

Directions:
• Combine all ingredients in slow cooker or Instant pot and mix well.
• For Instant Pot: set on sealing, and pressure cook for 22 minutes. Vent the air once done.
• For slow cooker: Set It and forget it. Put it in before work and enjoy 8+ hours later.
• Enjoy 🙃! Feel free to spice it up with some hot sauce 🌶 or cool it down with some avocado 🥑

Such an easy meal prep recipe. Bookmark it for a ☔️❄️💨 day!

02/19/2022

Feeling headache-y? Maybe it’s the sudden change in weather orrrr maybe you’re noticing them more often 😣

There are so many causes for headaches. Some of which are simpler to identify than others. But once you figure out the root cause, it’s liberating to know WHY your head hurts or even better, how to prevent them in the first place 🙏

I was at a the yesterday and forgot my water bottle. I left with a raging headache, came home, drank a lot of water with electrolytes and it went away quickly 💦💧

I usually would have taken Advil only to wake up the next day and need more not realizing why my head was still hurting.

This goes for anything…we want to figure out what’s causing the issue so we know what to do (or NOT do!) ♥️

In the latest episode of FUNC YOU UP! We talk allllll about headaches and what causes them and what to do about it. Link in bio 🔗

02/17/2022

Hi 👋 I’m Diana! It’s been a while since I introduced myself on here 🙂

I’m a Functional Registered Dietitian Nutritionist ⚡️ meaning I take a root cause approach to figure out the “why”…why you’re fatigued, bloated, anxious, have acne, hormonal imbalances...you name it.

A little bit about me 🌿

I was born and raised in Northern VA, and although I have a soft spot for NYC, you are much more likely to find me in nature 🌝

I worked in corporate America before leaving to go back to pursue my passion of integrative and functional nutrition. I went back to school to get my RD and a Masters in nutrition and functional medicine 📚

I live in Hoboken, NJ with my husband and our dog, Henry 🐶 A lot of people say they look alike.

I’ll do anything to be in the ☀️ everyday and I hate the cold, but my favorite activity is ⛷

I got into this field because of my own health journey. I was on 10 rounds of antibiotics in 12 months during freshman year of college 😳 and went from doctor to doctor to figure out my digestive issues and hormonal imbalances…12+ years later, I love helping others navigate their health journeys to guide them towards feeling their best every single day 😍

I specialize in digestive issues (IBS, IBD, gas bloating, the list goes on!) and hormonal imbalances and love looking at diagnostic testing to find the root cause of issues 🔎

Interested in working together? Click the link in my bio to schedule your complimentary discovery call 📲!

Hi, I’m Diana! I’m a Functional Registered Dietitian Nutritionist. I empower individuals - like you - to find optimal health through the food on their plates and the lifestyles they live. It’s time for you to thrive.To best support my clients, I take a full-picture approach to best enhance hea...

02/11/2022

The sunshine is making it feel like a perfect spring day & it’s Friday 🙌 So here’s your reminder to GET OUTSIDE while the sun is still shining today ☀️

It’s a perfect weekend to stop by your local farmer’s market and pick-up in-season produce 🌱

Eating local not only tastes better, but also…
• has more nutrients (they stay intact with less travel/time) 🥕
• you’re supporting local farmers👩‍🌾
• helps you discover new foods (tell me, how many pomegranates and endives have you’ve eaten this year?!) 🥬
• you know where the food is coming from 🚗

Pick one of these and incorporate it into next week’s meals/snacks or into your Super Bowl spread 🏈. I love freezing pomegranate seeds and eating them frozen or putting them in my breakfast smoothie.

02/07/2022

Happy Monday! Started this Monday morning with some movement and thinking about the topic that comes up frequently in sessions…
“What should my BMI be?” 🤔
“My Dr. said my BMI is too high” 😞
“My BMI is in normal range but I feel awful” 😩

❌ Since when did we start fixating on BMI?! BMI which (Body Mass Index) is a fancy ratio of height vs. weight. It doesn’t take into account muscle, fat, a person’s activity level, how they feel…the list goes on.

If your goal is weight gain or weight loss, using a body composition scale to see muscle vs. fat breakdown (like my favorite- 570) is much more accurate. Stuck at home? keep things simple with how your clothes fit 💪

Or better yet! Focus on how you FEEL— assessing energy, mood, sleep, relationships ☀️

My advice? Ignore this number and focus on the things that make you feel 🥰🙂 each day. Tune into our latest podcast episode where we get heated about this topic “FYI, BMI SUX” link in bio!

01/30/2022

Sunday night calls for making enough pasta salad to have throughout the whole week 🍝🥗

Pasta salad is the best- it’s easy, it’s filling and it’s perfect for the whole family. Plus if you do it right, it’s a great vegetarian protein option 💪

Scroll through to see different variations, but here are the key components:
• Pasta: Lentil, garbanzo, edamame, black bean, or quinoa pastas. I love
• Veggies: tomatoes, cucumbers, chopped carrots, blanched broccoli (blanching is key!) red onion, & black olives. Arugula or spinach too 🌱 choose your favorites!
• Spices: Salt and pepper to keep it simple or add garlic powder & rosemary 🧂
• Dressing: This is a must 🥳 I recommend red wine vinegar + a balsamic vinaigrette made with 1 part olive oil, 1 part balsamic vinegar, and Dijon mustard all whisked together 🍴

It’ll last in the fridge allll week and is good for every meal 😋

01/21/2022

Get to know your flo 🩸

Raise your hand 🙋‍♀️ if you know nothing about your cycle except that it comes and goes (or doesn’t come at all?). We weren’t taught about our cycles, let alone how to support our bodies throughout each phase.

In the last two podcast episodes ( #122 and 123- “Going with the Flo”), we dive into your cycles, hormonal imbalances, and what to eat & how to support your body during each phase of your cycle ⭕️

Tune in and let us know what questions you have 👇

01/17/2022

If you know me you know I looove a good smoothie for breakfast, but during these freezing 🥶 days, I’ve been craving warmer options and find my clients are too.

Breakfast is a common struggle… often due to time constraints or people simply not knowing what to eat. Starting your day with protein (whenever you break your morning fast!) is essential…for blood sugar balance, energy, hormones and your general mood 🙃

Here are a few of my favorites:
• Chia seed pudding- easy, protein rich and you can make it the night before (use a 2 Tbsp to 1/2 cup liquid ratio)🧋
• Eggs - hard boiled, over easy, scrambled, etc. Have 2-3 eggs, stick with pasture-raised (look for 🟠 yolks!), and add some sweet potato and avocado 🥑
• Overnight oats- you can have them warm or cold— add some berries and some nuts or nut butter for extra protein here 🥣
• Running out the door but still have time for your regular matcha or coffee? Grab your favorite warm beverage and add a scoop of collagen powder (I love ) ☕️🍵
• Pancakes- I love to batch cook these and keep some in the fridge. has some great blends or make your own with 2 eggs and 1/2 a banana + whatever toppings you please 🥞
• Leftovers from the night before- normalize eating whatever you’d usually have for lunch or dinner AT breakfast. Protein (plant or animal) and veggies are a great option 🥘

Stay warm 🔥

01/10/2022

Looking back on 2021 and looking forward to 2022🪞

We’re now a week into the new year and what are your thoughts on your resolutions or your intentions? Are you keeping them first and foremost? Did you have any at all?

I’m not a fan of resolutions for many reasons but mainly because there’s pressure combined with no real thought-out plan 🙉. We say things because people ask us our resolutions or because we genuinely *hope* to read 20 books this year, but with no clear action plan for how to make this happen.

This year, I’ve come up with intentions and a new habit or two that I plan to create.

Every action and every habit casts a vote for the type of person you want to become. This year I’m someone who collects my thoughts, breathes deeply and takes time for myself.

For me, it’s starting with 5 minutes of meditation daily (at any time of the day!) and soon enough this will become a habit—one that it feels weird to go without (like skipping brushing your teeth- the horror!). 2021 was a lot so I’m bringing back this intention to keep cool in 2022😌

On this week’s podcast, we dive into why we should create new habits and intentions this year and how to do it! Link in bio 🔗

Tune in so that you can make a plan that goes beyond January—whether it’s prioritizing your physical health or your relationships with yourself or others…or something more….I think you’ll find our take on this helpful ✨🪴