Emily Meador, RDN @lettuce.thrive

Helping you build a healthy relationship with food and get comfortable in the kitchen✌🏼 Use #lettucethrive Blog posts👇🏼
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@lettuce.thrive I absolutely love summer, but in California, August comes with some serious heat waves that take you from fun outdoor summer activities to hiding in the AC real quick.

Our apartment has even hit 90 degrees INSIDE so you could say I am ready for fall to be here. Call me basic, but I love all the fall flavors. Give me everything pumpkin spice, apple pie, and salted caramel.

It’s obviously too hot to bake, but I am pretty happy sitting here with my Salted Caramel Dark Chocolate @kindsnacks bar and my Iced caramel latte for my afternoon work break! 
P.s. swipe to see paisley be her childish self and stick out her tongue at the camera 🤦‍♀️ #kindcollective #bekindtoyourself #ad

I absolutely love summer, but in California, August comes with some se...

@lettuce.thrive Back in the day if I was planning on going out for dinner, I had the really clever idea of just not eating for the day to “save up my calories”, an instruction given to me by some “health” magazine 😒 but thank goodness my diet had a glow up and now I’ve got a whole new and improved strategy.

If I’m going out to dinner or a social event I try and get in lots of fruits and veggies in my earlier meals because I know I probably won’t be getting many later in the day. No restrictions, just adding in some plant foods where I can. Of coarse I don’t do this all the time but I always feel better when I do!

This weekend I used this strategy by adding some sautéed veggies to my eggs and slicing a nectarine up on the side!l before heading to a BBQ! (You can swipe to see the 1 of the two burger plates I had while I was there)

So I’m curious, does your diet change at all if your going out to eat?

Back in the day if I was planning on going out for dinner, I had the r...

@lettuce.thrive How often do you go out to eat? I get this question all the time, and I think you guys would be surprised to know that I only eat about 50% of my meals at home. I get breakfast and lunch from the cafeteria at my work and have dinner out, or at families a couple times per week! 
There is some muddy water when it comes to eating out. In general, my recommendation would be eat whatever you damn well please, if you are paying  big bucks for a meal then you should enjoy it at its fullest. 
But, if you are like me and you eat out fairly regularly and its more for convenience than an experience it is important to take your health into consideration.

In “convenience situations” like at work, I generally focus on trying to make sure that I am getting my veggies in and choosing options that I know aren’t going to make me sluggish for the rest of my busy day. If I am going out on a  dinner date with hubby (which unfortunately only happens about once/month) health isn’t even crossing my mind.

The above picture is at @eatflowerchild and kind of encapsulates both ideas, it was a casual dinner with the hubs while we were out running errands and we chose everything on the menu we wanted, which happened to include tons of veggies.. and mac and cheese and wine. So what is your philosophy on eating out??

How often do you go out to eat? I get this question all the time, and ...

@lettuce.thrive I did an IG poll on whether you guys prefer hard or soft tacos and soft won. TBH I totally agree, especially if there is fresh tortillas involved.... butttt everyone once in a while a get a nostalgic craving for a crunchy, fast food style taco. And you all know if I have a craving I’m damn well going to satisfy it!

So, for this taco #tacotuesday I’m celebrating with these babies made using @beyondmeat cooked with taco seasoning, shredded iceberg, shredded extra sharp cheddar, diced tomato, avocado, cilantro, and salsa👌

I did an IG poll on whether you guys prefer hard or soft tacos and sof...

@lettuce.thrive Sharing some pics from our weekend at the mountain. Cody and I make a point of saving our money to spend on experiences rather than things. So for birthdays and anniversaries in lue of buying gifts we buy getaways so we can focus on creating memories together.

We have gotten pretty good at these weekend getaways so I thought I would share what we did this weekend in case you want to bookmark it for ideas for your own trip!
- HIKING! It’s a great way to the explore the area and its free!
- Spending time at the LAKE. Again, free and relaxing. We always  try and book getaways near the water so we can spend a few hours reading in the sun
- BOARD GAMES! We play cards, quarkle, and scrabble in our down time.
- COOKING. Don’t get me wrong we love going out to eat when we are on vacation but cooking at home can be very romantic and vacation is great excuse to try something new! Cody and I finally nailed cacio e pepe after our 10th try. Swipe to see our fireside dinner.
- CHOCOLATE FONDUE and STAR GAZING! We got this idea from an @datebox and absolutely loved it!
- HOUSE SHOPPING: this is one of my favorite parts of every weekend getaway! On our last morning we wake up early, grab a cup of coffee and walk around the nice neighborhoods in the area picking out our favorite houses.

LMK if you want me to post more getaway/date ideas in the future!

Sharing some pics from our weekend at the mountain. Cody and I make a ...

@lettuce.thrive I’m headed to the mountains 🏔 for the weekend so I’m doing my best to use up any food that may go bad while we are away because #nofoodwaste so today I threw together this quick salad  with all the leftover greens in my fridge (butter lettuce, kale, cabbage) massaged with olive oil, lemon juice, salt and pepper. I topped it with cherry tomatoes, pumpkin seeds, sunflower seeds, and @traderjoes high protein tofu sautéed with soy sauce and nutritional yeast.

Does anyone else love those “clean out the fridge meals”? I feel like they always inspire you to try something new!

I’m headed to the mountains 🏔 for the weekend so I’m doing my best to ...

@lettuce.thrive Soo… I got a new @sony camera lens for my birthday yesterday and I took one photo with it and declared I was a professional photographer 😂😂😂 TBH I have been feeling pretty uninspired recently and this was just what I needed to get back my gusto.

Anyways, Ill get to what you are really here for which is this french toast with caramelized peaches Cody made for breakfast yesterday.

Start by mixing 4 eggs, 1/3 cup coconut milk, a dash of vanilla, and a dash of cinnamon in a shallow baking dish. Slices 3-4 large pieces fo sourdough in half and soak them in the egg mixture for a minute, flipping until all sides are coated then pop them on a greased medium-high heat cast iron skillet and let cook for 2-3 minutes on each side util golden brown. For the peaches just slices, sprinkle with cinnamon and sautéed over medium heat for 3-4 minutes. Serve with nut butter, maple syrup or whatever you damn well please. *Deliver to your SO in bed for extra brownie points.

Soo… I got a new @sony camera lens for my birthday yesterday and I too...

@lettuce.thrive TBH this is a topic that makes me very uncomfortable (as you will see) but I am sucking it up because I want to share some strategies that I think will be valuable to any of you struggling with your own body image!

This video contains tips and tricks that I use on a daily basis to maintain a good relationship with my body. They are all actionable steps that you can start implementing today no matter what your starting point.

Please let me know if any of these tips work for you and share your favorite tips below so we can start a conversation in the comments.
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#intuitiveeating #fuelyourbody #kindahealthy #healthfoodie #healthyish #selflove #healthymindset #bodypositivity #healthymindset #healthylifestyle #bepresent #dietitian #postivebodyimage #bodyacceptance #rdn #embraceyourreal #yoursoulsexy #realtalk #edrecovery #realrecovery

TBH this is a topic that makes me very uncomfortable (as you will see)...

@lettuce.thrive So I’ve been going bananas for @bonappetitmag YouTube channel these days and I swear I watched @lallimusic make this banana bread recipe 10 times before actually trying it myself😂 10/10 worth it.

Anyways, I made this loaf last weekend and although it was AMAZING I kind of forgot about it and found a couple moldy leftover slices this morning. At first I was pretty bummed because that meant a) no banana bread and b) food waste 😭 buttt then I realized how freakin crazy it was that I FORGOT THERE WAS BAKED GOODS IN MY HOUSE 😳 It used to be that I was so obsessed with food that I literally would not stop thinking about that banana bread until it was gone, be it in the trash or in my belly.  So today I’m looking at my moldy banana bread as a goddam win because it’s just a reminder that food no longer consumes me 💕 #foodfreedom

So I’ve been going bananas for @bonappetitmag YouTube channel these da...

@lettuce.thrive Today I had a bagel sandwich for breakfast, this sandwich for lunch and I am planning on making pasta and garlic bread for dinner #teambread #teamcarbs

Long ago are the days of eating a half sandwich because two slices of bread at one meal was “too much”. TBH I kinda just wanted to make this caption a bunch of hashtags saying F@$% all the diets that told my young self I couldn’t eat all the bread (Im looking at you: atkins, paleo, keto, IFFYM 😒) But I am trying not to get kicked off instagram this week sooooo I guess I will just leave you with  this thought. EAT THE DAMN BREAD (*unless you have celiacs disease, then eat the GF bread)

P.s. I get it, too much of anything isn’t good for your health but I am not eating 6 slices of bread every day, its just what I wanted today and that is A okay 👌.

Today I had a bagel sandwich for breakfast, this sandwich for lunch an...

@lettuce.thrive Hear me out: Taco tuesday, but for breakfast. But by all means eat these for lunch and dinner too because #nofoodrules over here.

These tacos are made by warming the tortillas over fire and topping with tofu scramble, avocado, salsa, and pickled jalapeños. They came together in 3 minutes because I prepped the “tofu scramble” ahead of time then, when I want to use it I just heat up 1/3 the mixture in the microwave for 30-40 seconds until warmed through.

Tofu scramble dEATS:
Start by sauteeing 1 small chopped bell pepper with 1/2 chopped onion in some olive oil. Let cook over medium/high heat until translucent. Add in 1 block of crumbled firm tofu and a heaping tbsp of @primalpalate breakfast seasoning. Let cook for 2 minutes and add in 3 tbsp @traderjoes soyrizo, and stir.  Cook for 1-2 more minutes.

Hear me out: Taco tuesday, but for breakfast. But by all means eat the...

@lettuce.thrive I couldn’t be more excited to partner with @MalibuRumUS and @DoleSunshine to bring you the recipe for a pineapple basil summer spritz! Not only is this cocktail delicious but these brands hold a special place in my heart because they are key ingredients in my families signature camping cocktail that has sooo many wonderful memories associated with it.
Here is the dEATS:

3 oz @MalibuRumUS Rum
2 oz @DoleSunshine pineapple juice
6 basil leaves 
1/2 lime
soda water -Start by muddling(smashing) the basil leaves in a cocktail shaker
-Add ice, Malibu, and Dole pineapple juice
-Squeeze the lime juice into the cup then shake.
-Pour over ice and top with a small splash of soda water. 
#MalibuRum and #ShareTheSunshine #ad

I couldn’t be more excited to partner with @MalibuRumUS and @DoleSunsh...

@lettuce.thrive Hear me out: Salads don’t have to suck. Listen, you don’t have to eat salads if you don’t want to BUT, they do make for a pretty nutrient dense meal if you make them right. So, here’s a few tips to step up your #salad game.

1. Add in some starchy carbs (i.e sweet potatoes, cooked grains, potatoes, pita, etc)
2. Toss in some crunchy bits (nuts, seeds, tortilla strips, croutons, wonton strips)
3. Add some protein to help keep you full
4. Add some Acid (lemon juice, lime juice, salsa, vinegar, etc)
5. Add something briny (olives, capers, artichoke hearts) 
6. Add something sweet (apple slices, craisens, candied nuts)
7. Switch up your greens. I have been loving adding cabbage to my salads recently for some extra crunch!
8. When all else fails, add a strong salty cheese (goat cheese, gorgonzola, halloumi)

You definitely don’t want to add all of these things in at once, but try incorporating 2 or 3 things from this list to make your salad a bit more exciting!

Hear me out: Salads don’t have to suck. Listen, you don’t have to eat ...

@lettuce.thrive The final post in my sustainability series is now LIVE. This post contains 13 ways to reduce food waste in your home.

I’ve gotta tell you, I think I have saved the best for last because who can argue against reducing food waste?!? It is good for the environment AND helps save you money so it’s a win-win. Plus, all these strategies are very accessible and most of them are pretty effortless.

I have the link to all three of my sustainability  series if you are looking for something to binge tonight.

The final post in my sustainability series is now LIVE. This post cont...

@lettuce.thrive Sometimes it is hard to practice what you preach. Today I was speaking with a client who was overwhelmed with her busy schedule about the option of meal planning or meal prepping. I provided tons of ideas and championed the benefits of thinking ahead in regard to reducing the  decision making stress around food.

Personally, I don’t usually plan or prep my meals 🤷🏼‍♀️, but TBH I kind of sold myself when I was talking to my client because I could definitely use less stress!

Meal planning/prepping doesn’t have to be an ordeal, it can mean baking a loaf of banana bread to have as a snack throughout the week, it can mean buying yogurts or @KindSnack bars to have on hand as a breakfast you can eat in the car, OR, as it did here it can mean cooking double at dinner so you can repurpose your leftovers as a quick lunch the next day. I used these lentils as taco filling yesterday and today they were used as my toast topping with some avocado and vegan feta. #versatile lity You do you boo.

Sometimes it is hard to practice what you preach. Today I was speaking...

@lettuce.thrive I don’t typically celebrate the “food holidays” we see on IG BUT Ronald Regan made today #nationalicecreamday so it would kind of be un-American not to celebrate.

In all seriousness though Ice cream was my #1 fear food during my ED, and I avoided it for a while even after #recovery in fear that it would trigger me and bring back past issues. Fast forward a few years and I spent 6 weeks in Italy and ate gelato EVERY DAY I was there with no anxiety about it whatsoever.

So, if you are at that point where you are trying to conquer some fear take it at your own pace, you will get there and it will be oh so worth it!

P.s. Yes I do recognize the irony in posting about an American holiday with 6 pictures taken in Italy 😂

I don’t typically celebrate the “food holidays” we see on IG BUT Ronal...

@lettuce.thrive It’s tomato season and I am taking full advantage.  Bruscetta has been on the menu about 3 days a week at our house because, at the risk of sounding like a total douche, the local heirloom tomatoes are so full of flavor RN. (ya, I get it, I sound like a Portlandia character but it matters to me kayyyyy)

There are some foods you can eat year round but others like berries, peaches and tomatoes that you really just need to wait for the right season for. Anyways, rant over, but the bruschetta consists of GOOD tomatoes (ina garden anyone), olive oil, basil, garlic, salt and pepper and THAT IS IT!

LMK if you want a more detailed recipe!

It’s tomato season and I am taking full advantage. Bruscetta has been...

@lettuce.thrive I am continuing my sustainability series today with a NEW BLOG POST containing 15 environmentally friendly swaps to make in your kitchen.

The post primarily focuses on plastic and energy use so it will be perfect for any of y’all doing #plasticfreejuly but anyone can benefit from these swaps. I included a wide range of tips from basic ones (like reusable produce bags) to more hardcore ones (like tarring your jars to shop in the bulk section) so there will definitely be something to learn no matter how eco-friendly you already are. Think of what an impact we could make if everyone who saw this post made just one swap!

I am continuing my sustainability series today with a NEW BLOG POST co...