Lindsay Smith RD

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Lindsay Smith RD

Just a dietitian trying to navigate through this thing called life! Follow my page for interesting health related articles, recipes, and posts from my blog.

My blog covers things from nutrition education to healthy recipes to travel guides and DIY.

06/17/2022

Which option would you choose to eat? Working in NYC, most people I work with eat out at least once per day and sometimes you may work in a neighborhood with only popeyes as the only option.

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Always eat what in moderation and my key motto is to never deprive yourself because this can lead to harmful habits and binge eating! If you want fried chicken go for it. I always just follow a rule of balance. I couldn’t eat fried chicken at Popeyes every day because it’s very oily and hurts my stomach. So if like my coworkers you are stuck with only popeyes, there are options for you to enjoy your fried chicken and other days have blackened chicken for balance.
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06/16/2022

As you guys know from my stories about McDonald’s Diet Coke that I do enjoy me some McDonald’s. I thought I would do an interesting twist and make a Big Mac salad. This is the perfect summer recipe packed with protein and cooling factor from the lettuce - check recipe below 👇🏻

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Iceberg lettuce
Tomato
Onion
Fat free shredded cheddar cheese
Stackers pickles
Lean ground beef
Salt, pepper, garlic powder, onion powder
1/2 c Mayo
2 tbsp dill pickle relish
1 tbsp FINELY minced onion
2 tbsp ketchup
2 tsp yellow mustard
Paprika

1. In a pan on medium-high heat, add ground beef and season with salt, pepper, garlic powder, and onion powder.
2. As meat begins to cook, chop onion finely and add into mix. Cook until onions are brown.
3. Add in shredded cheddar about 1/4-1/3 c and let melt into mixture.
4. Chop iceberg lettuce into smaller salad size pieces and place in bowl.
5. Chop pickles and tomatoes into small pieces and toss in bowl with iceberg.
6. Pour meat mixture on top of salad.
7. In a small container, add Mayo, pickle relish, ketchup, mustard, onion, and season with salt paprika garlic power and onion powder. Mix until has similar hue of thousand island dressing.
8. Drizzle over salad and enjoy!
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06/15/2022

One of my favorite frozen snack foods growing up was bagel bites. You can literally just pop them in your mouth and it’s bagel deliciousness. I thought I would make these on my own to make a higher protein version with the two ingredient dough. See recipe below 👇🏻

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1 c self rising flour
1 c Greek yogurt
Salt and garlic powder
1 egg
Fat free shredded mozzarella
Raos marinara
Turkey pepperoni
Oregano

1. Preheat oven to 350 F.
2. In a mixing bowl, add Greek yogurt, flour, salt, and garlic powder. Mix well until a ball of dough forms.
3. Divide dough into even pieces and roll each piece into a log shape then connect the ends to form a bagel.
4. Place on baking sheet. Make an egg wash and coat bagels.
5. Bake in oven for 25 minutes until has a golden color.
6. Meanwhile chop your turkey pepperoni into little squares.
7. Slice bagels in half and place bake on baking sheet. Top with marinara, cheese, and pepperoni. Bake in oven until cheese is melted.
8. Sprinkle with some oregano and enjoy!
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06/13/2022

Mexican pizza at Taco Bell is all the rage right now, so I thought I would make my own at home! Disclaimer: mine looks tiny because it is on a massive plate, but it actually is only slightly smaller than the Taco Bell one. Plus mine didn’t get mushed in a box!!! See recipe below 👇🏻

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2 carb sense tortillas
2 oz lean ground beef
1/4 c lite Mexican cheese
Enchilada sauce or Taco Bell sauce
1-2 tbsp fat free refried beans
Taco seasoning, salt, pepper
Chopped tomatoes
1. Preheat oven to 375 F.
2. Place tortillas on a baking sheet and toss in oven until they are crisped up.
3. In a small pan, heat some oil on medium-high and toss in ground beef. Add taco seasoning, salt, pepper, garlic/onion powder. Stir well until beef is cooked through.
4. On baking sheet, place on tortilla down then top with refried beans.
5. Place ground beef on top of refried beans and then top with second tortilla.
6. On top of tortilla, spread either enchilada sauce or Taco Bell sauce. Then top with cheese. Bake in oven until cheese is melty (whatever you do - DO NOT turn your broiler on high lol mine crisped tooooo much haha).
7. Top with chopped tomatoes and enjoy!
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06/08/2022

It’s national jelly donut day! In the comments below let me know your favorite donut?! I personally love donuts that are filled with all types of pastry creams like Bavarian mmm. Giving up foods that you love is definitely not the key to long term weight loss success.

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When I work with my patients, I always tell them to eat the foods they love and just do it in moderation. Food is something that brings joy to a lot of people and if you cut it out you can lead to being miserable and bad eating habits. A donut isn’t going to kill you or ruin all the work you’ve put in to change your behaviors.
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06/07/2022

I remember my older brother used to sometimes get stuffed crust pizza from Papa John’s and it always fascinated me, like seems disgusting. Yet I have decided to remake a stuffed crust pizza that is higher in protein and it’s a personal size. See recipe below 👇🏻

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1/2 c nonfat Greek yogurt
1/2 self rising flour
2-3 fat free cheese sticks
1/4 c shredded cheese
1/3 c marinara
Oregano, garlic, garlic powder
4-5 turkey pepperoni
1. Preheat oven to 400 F
2. In a mixing bowl, add Greek yogurt and self rising flour. Mix until well combined.
3. Roll out with a rolling pin into a round disc.
4. Slice up cheese sticks into small pieces and then one at a time roll up with crust (check my stories I’ll show you how).
5. Once crust is stuffed, add marinara to the pizza season with oregano, garlic powder, salt, pepper. Top with cheese and pepperoni.
6. Place some microwave butter or spray butter around crust then season crust with seasonings of your choice.
7. Bake for 25-30 minutes and then enjoy!
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06/06/2022

Taco Bell wasn’t really a fast food place I ever went to because I think there was only like one in town when I was growing up, but man oh man do I love these Baja blast freeze drinks. I thought I would recreate it at home and make mine zero calories so I could eat more tacos and what not! And I have to say this is the perfect summer treat I’ll be drinking all summer long. See recipe below 👇🏻

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1 bottle of Gatorade zero arctic freeze
1 can of Mountain Dew zero
1 can of Sprite Zero
1. Pour the Gatorade into an ice cube tray and freeze overnight (leave some Gatorade for later).
2. Toss Gatorade ice cubes into blender, pour in sprite and Mountain Dew zero (go in small increments).
3. Blend and add sprite/Mountain Dew as needed to make an icee like texture. (Mine is a little greener bc I went heavier on Mountain Dew)
4. Enjoy!
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06/03/2022

It is officially my favorite holiday of the year: NATIONAL DONUT DAY!! Peep my stories for free donut info. Seriously a donut keeps people sane. Cronuts are one way to celebrate. One of my best friends and I used to walk to Dunkin all the time on “work breaks” which was basically one of us crying about life and then enjoying a donut 😂

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The good news is that you can still enjoy donuts and lose weight. Life is all about balance. As my friend and I did above, we got unconscious exercise in on our donut journey. I also like to eat something high protein with my donut bc otherwise I won’t get very full. And with my Cronuts pictured You can split one or eat half now and eat half later!
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06/02/2022

I have a weird obsession with egg rolls and combining them with my favorite takeout foods. These cheeseburger egg rolls are definitely one of my best hits served along side some Big Mac sauce to dunk them in. See recipe below 👇🏻

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1 lb 98% lean ground beef
Salt, pepper, garlic powder, onion powder
1/2 onion chopped
4 stackers pickles
2-3 slices of tomato
Shredded cheese
Egg roll wrappers (I use Nasoya)
1. In a hot pan, toss in ground beef, season with salt pepper garlic powder and onion powder.
2. Chop onion and toss in pan with beef. Cook until meat is browned.
3. Chop up pickles and tomatoes and place in small bowl to the side.
4. Take egg roll wrapper, add 3-4 tbsp beef mixture, sprinkle of cheese, and a pinch of pickle tomato mix. Wrap up egg roll and place in air fryer.
5. Spray with cooking spray and cook at 400 F for 8 min (turn over egg rolls at 4 min mark).
6. Serve with sauce of choice
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06/01/2022

People often think they have to eliminate all of their favorite foods and processed food in order to be successful with weight loss. DO NOT DO THIS. You can eat fried chicken and lose weight. Heck you can even eat Popeyes more than once and lose weight. The answer is all about behavior change. For instance, if you eat fried chicken at Popeyes every day of the week, a behavior change would be have fried chicken two days for lunch and grilled chicken two days for lunch.

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Cutting out foods you enjoy is unrealistic. It can lead to binge eating or once you lose weight and go back to eating these foods, you will gain it back.
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