Faith Flaherty, MS, RD, LDN

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Motivation ebbs and flows through the lifelong weight loss surgery journey. Check back in with yourself regularly as a r...
07/29/2021

Motivation ebbs and flows through the lifelong weight loss surgery journey.

Check back in with yourself regularly as a reminder of why you started the journey in the first place. 💕

Here’s to a mindful weekend ✨
07/29/2021

Here’s to a mindful weekend ✨

✨ New Recipe! Parmesan Chicken Salad 🍋🧀 Get ready for spring with this light lemony dish! INGREDIENTS • 1 cup baby potat...
07/29/2021

✨ New Recipe!
Parmesan Chicken Salad 🍋🧀

Get ready for spring with this light lemony dish!

INGREDIENTS
• 1 cup baby potatoes, quartered
• 1/4 cup panko bread crumbs
• 1/4 cup Parmesan cheese
• 1 tsp garlic powder
• 12 oz chicken breast
• 3 tablespoons low fat plain Greek yogurt
• 1 lemon, quartered
• 4-6 cups baby spinach

DIRECTIONS
Preheat oven 450°F

1. Place potatoes on baking sheet with a drizzle of olive oil, pinch of salt and pepper. Roast for 25 minutes.
2. Combine panko, Parmesan and garlic powder in a small bowl.
3. Place chicken on baking sheet. Brush tops with 2 TB Greek yogurt. Press panko mixture into yogurt. Bake for 15 minutes.
4. Combine 1 TB Greek yogurt, juice of half a lemon, 1 TB olive oil and a pinch of salt and pepper in a large bowl.
5. Toss potatoes and spinach in dressing.
6. Plate chicken on top of salad.

Enjoy! 🍽

Happy Friday! 💕This past year I’ve had so many conversations about snacking vs. “grazing”, especially while working from...
07/29/2021

Happy Friday! 💕

This past year I’ve had so many conversations about snacking vs. “grazing”, especially while working from home.

Grazing is a pattern of eating several unportioned, unplanned snacks throughout the day. (Think small handfuls of nuts or my personal fav, cheese, each time we pass the kitchen).

Mindful and balanced eating doesn’t mean restricting snacks. My approach is all about planning snacks ahead and tuning in to enhance awareness of what, when and why we are choosing to snack.

Today I’m sharing 5 ways to experiment going against the graze!

Cheers to a mindful weekend ✨

New Recipe! ✨ Black Pepper Tofu🥬 Pump up the protein with this plant-based dish! Tofu is a versatile plant based protein...
07/29/2021

New Recipe! ✨
Black Pepper Tofu🥬

Pump up the protein with this plant-based dish!

Tofu is a versatile plant based protein because it takes on any flavor. Soy products like tofu are a complete protein source that provide all of the essential amino acids that support muscle and tissue health as well as nutrient absorption. Tofu as a replacement for animal proteins high in saturated fat (ie. sausage and bacon) can protect against heart disease and colon cancer.

INGREDIENTS
• 12 ounces extra firm tofu, pressed
• flour for dredging
• 2 tablespoons peanut oil
• 1/2 teaspoon salt
• 1 teaspoon black pepper
• 1 shallot, diced
• 2 cloves garlic
• 5-6 baby bok choy, quartered lengthwise

For the sauce:
• 2 tablespoons soy sauce
• 2 tablespoons dry white wine
• 2 tablespoons water
• 1 teaspoon honey
• 1 teaspoon sriracha sauce
• ½ teaspoon pepper

DIRECTIONS
1. Cut tofu into 1 inch cubes and sprinkle with flour.
2. Whisk soy sauce, white wine, water, honey, sriracha and pepper in a small bowl. Set aside.
3. Heat oil in large cast iron skillet over medium-high heat. Add the salt and pepper to the oil.
4. Add tofu to the seasoned oil. Sear on all sides until golden brown, about 6-7 minutes.
5. Set tofu aside and wipe skillet clean.
6. Heat 2 teaspoons of oil in skillet. Add shallot, garlic and bok choy. Stir for 3-4 minutes.
7. Drizzle the sauce over the vegetables. Simmer until bok choy is tender, about 1 minute.
8. Toss tofu back into pan. Heat for 10 seconds.

Enjoy! 💕

✨ gentle reminder ✨ Do you notice that the number on the scale affects your mood? When the scale doesn’t budge, some we...
07/29/2021

✨ gentle reminder ✨

Do you notice that the number on the scale affects your mood?

When the scale doesn’t budge, some weeks may feel defeating and efforts are questioned (totally normal). In those moments, aim to your perspective.

Gentle reminder: even if the number isn’t moving, it doesn’t mean YOU aren’t moving in the right direction.

As you progress through your transformation before and after bariatric surgery, I challenge you to celebrate internal measures of success like your energy level, mood, mindset, variety in meals, ability to tune into hunger cues.

Don’t forget to bookmark this post for future reference! 💕

Happy Friday! ✨ Struggle with staying on routine throughout the weekend? Notice more hunger between meals on the weekend...
07/29/2021

Happy Friday! ✨

Struggle with staying on routine throughout the weekend?

Notice more hunger between meals on the weekends?

Most of our weekday routines are scheduled around our workday. When weekends come it’s only normal for schedules, routines and eating patterns to feel a little off balance.

But, getting a little *too* relaxed can leave us feeling sluggish, bloated and hungry throughout the day and night.

Remember: consistency > perfection

As a part of weekend self-care Saturday & Sundays, continue those foundational habits that keep you feeling 💯.

Happy weekend!
💕

New Recipe! ✨ (the simplest) Lemon Garlic Salmon 🍋🐟 Without a doubt, salmon is one of the most nutritious foods on the p...
07/29/2021

New Recipe! ✨
(the simplest) Lemon Garlic Salmon 🍋🐟

Without a doubt, salmon is one of the most nutritious foods on the planet.

Salmon contains essential fat (omega-3) that our body cannot create on its own.

Eating just two 3.5 oz servings of salmon per week provides the omega-3 and protein the body needs to:
✨ Protect the brain and arteries against inflammation
✨ Regulate hormones to support feeling fuller longer
✨ Reduce symptoms of anxiety and depression

✅ Bookmark this recipe for your weekly meal prep!

INGREDIENTS
• 1/3 cup panko
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon garlic, minced
• 1 teaspoon lemon zest
• two 4-6 ounce salmon filets
• 1 tablespoon Dijon mustard
• 1 tablespoon vegetable oil
• lemon wedges

DIRECTIONS
Preheat oven 425°F
1. Mix panko, parsley, garlic, lemon zest, pinch of salt, and ½ teaspoon pepper in a small mixing bowl.
2. Brush tops of salmon filets with mustard. Press panko mixture on top of the mustard on each filet.
3. Heat vegetable oil in oven-proof skillet (I prefer cast iron). Add salmon skin side down and sear for 3 minutes without turning.
4. Transfer pan to oven and bake for 6 minutes.
5. Remove salmon from oven and cover with aluminum foil. Let rest for 5 minutes.

Serve with lemon wedges and enjoy! 💕

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