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3 Creative & Healthy Lunch Ideas

January 7, 2019 Casey Bonano

Creative And Healthy Lunch Ideas - Casey Bonano RD, LD, CEDRD, Dallas Nutritional Counseling #healthylunches #lunchideas #lunchbox #lunchtime #worklunch #dallasnutritionalcounseling #caseybonanord #dallasdietitian #dallasrd #nutrition #intuitiveeating

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In Cooking, Food, Nutrition, Lunch, Meal Prep Tags Food, Lunch, Lunch Ideas, Meal Planning, Nutrition, Casey Bonano RD, Healthy, Healthy Lifestyle
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Are you tired of dieting, feeling hungry, and hating the way you look? My new ebook, The Food Freedom Guide, walks you through letting go of diet culture, normalizing your eating, and improving your body image. Click to get more details and purchase your copy.

Are you tired of dieting, feeling hungry, and hating the way you look? My new ebook, The Food Freedom Guide, walks you through letting go of diet culture, normalizing your eating, and improving your body image. Click to get more details and purchase your copy.
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Shaking up the shake game. God bless Texas and God bless @whataburger 🍔 Not going to lie when my husband ordered a Dr. Pepper shake I said, “ew.” I took one sip and I saw the light. Think root beer float or Vanilla Coke, but with the far superior @drpepper 🍟 This is food freedom y’all. Living it daily in all its glory. Are you ready for you’re own food freedom? Check out my new ebook #thefoodfreedomguide by visiting the link in my bio. . . . [image: a brunette girl in a striped shirt and sunglasses sitting in a car drinking a milkshake from an orange and white cup] #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #foodfreedom #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculture #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #effyourbodystandards #mindfuleating #intuitiveeatingjourney #womeneatingfood
....or 2%....⠀ 🥛⠀ Dietary fat is our second most needed nutrient! It does wonderful things for the body including...⠀ -Helps hair, skin, and nails grow⠀ - Absorbs fat soluble vitamins A, D, E, K⠀ - Biggest storage firm of energy⠀ -Helps maintain body temperature⠀ -Source of essential fatty acids needed for hormone production⠀ - Adds flavor and taste to food⠀ - Increases satisfaction⠀ - Helps us stay full longer⠀ 🥛⠀ When we eat non-fat or low fat dairy we miss out on a ton of benefits! Don’t even get me started on the grossness that is reduced fat cheese...that is not cheese. ⠀ 🥛⠀ In my new ebook #thefoodfreedomguide I bust 10 of the most common food and nutrition myths. I also talk wayyy more about all the crazy nutrition information out there and how to sift through the nonsense. Click the link in my bio. ⠀ .⠀ .⠀ .⠀ [image: a black bowl of white yogurt with red and black berries with a white background, a pink circle with white font states eat full fat dairy]⠀ #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #foodfreedom #thefoodfreedomguide #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculture #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #effyourbodystandards #mindfuleating #intuitiveeatingjourney
#weeknightdinner - honey garlic flank steak, steamed broccoli, and mac n cheese. ⠀ 🥦⠀ Y’all I didn’t make any of this food and it was super convenient and delicious. Thank you to @central_market for cooking me dinner tonight. ⠀ 🥦⠀ Did you know you can be a totally healthy human without cooking? Learn more about how to find your version of healthy in my new ebook #thefoodfreedomguide Find out more by visiting the link in my bio.⠀ .⠀ .⠀ .⠀ [image: a coral dish towel with a silver fork, a white plate with green broccoli, yellow Mac n cheese, and brown meat.]⠀
Frozen, canned, processed, fresh...they can all have a place in your diet. ⠀ 🍦⠀ Y’all frozen food is awesome and here’s why...⠀ -It can sit in the freezer for a really long time and not go bad. That’s pretty amazing humans figured out how to preserve food like that. ⠀ -It allows you to be flexible with your schedule by not wasting food, which in turn helps you save money.⠀ -It’s perfect when you are in a time crunch or not having time to cook from scratch.⠀ - It’s perfect for back up items. I always have some kind of vegetable and protein since those spoil the fastest.⠀ - You can throw your own cooked food in there to eat at a later date. ⠀ - You don’t like cooking? No problem, someone has literally created a frozen version for you.⠀ - Allows you to enjoy foods year round that are currently out of season.⠀ -Oh and ice cream lives there.⠀ 🍦⠀ There is no moral hierarchy when it comes to food. They all have their time and place, and serve a necessary purpose. ⠀ 🍦⠀ Are you ready to let go of the guilt and shame you feel with food? Check out the link in my bio for my new ebook, #thefoodfreedomguide .⠀ .⠀ .⠀ [image: a styrofoam container holding vanilla soft serve with sprinkles with a plastic spoon sticking out, a yellow circle with white font states eat frozen food]⠀ #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #foodfreedom #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculture #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #effyourbodystandards #mindfuleating #intuitiveeatingjourney
Breakfast - oatmeal made with milk, banana, walnuts, peanut butter⠀ 🍌⠀ The number one reason people skip breakfast is not having enough time. The solution...wake up 5 minutes earlier. If you’re not a morning person rely on the microwave. ⠀ 🥜⠀ Starting the day with a satisfying meal sets your mindset with food and influences how the rest of your day with food goes. ⠀ 🍌⠀ Comment below with your favorite breakfast combination!⠀ .⠀ .⠀ .⠀ [image: cream tile, in the left hand corner a German Shepherd is looking up at a white bowl of oatmeal with banana, walnuts, and peanut butter.]⠀ #dallasnutritionalcounseling #dallasnutrition #dallasrd #dietitian #registereddietitian #caseybonanord #recovery #edrecovery #edwarrior #effyourbeautystandards #nutrition #healthylifestyle #healthyeating #balance #balancednotclean #balanceddiet #nourish #eatingdisordersrecovery #foodfreedom #freedom #nondiet #nondietapproach #intuitiveeating #intuitive #effyourdiet #effdietculture #thefoodfreedomguide
One of the biggest reasons diets fail has nothing to do with you personally, it’s biology.⠀ 🥭⠀ Biologically we may not be meeting are basic macronutrient needs. Any time we restrict a certain food or food group we are going to then crave it in its most simple form. Eventually we are going to give into this craving.. When we do give into this craving we are more likely to feel out of control with this food and over eat this food. ⠀ 🥭⠀ Are you ready to stop dieting? Check out my new book #thefoodfreedomguide Link in bio.⠀ .⠀ .⠀ .⠀ [image: a wooden bowl of fruit with a marble background, a blue transparent box with white font stating it’s not you, it’s biology]⠀ #thefoodfreedomcoach #dallasnutritionalcounseling #nondiet #riotsnotdiets #unlearndietculture #intuitiveeating #nondietapproach #nondietdietitian #nondietwarrior #caseybonanord #bodyacceptance #losehatenotweight #dallasdietitian #healthylifestyle #healthyeating #foodfreedom #antidiet #antidietproject #antidietdietclub #effyourbodystandards #mindfuleating #intuitiveeatingjourney #bodylove #edwarrior
Let’s dream for a minute...what does your #foodfreedom include?⠀ - Going to the grocery store, selecting foods without looking at labels, and picking foods that look and sound good⠀ - Going to a friends cook out without obsessing over what they may serve⠀ - Going on a date feeling confident in how you feel about yourself⠀ - Firing your personal trainer you dread seeing and opting for movement that is more fun⠀ - Never weighing your food, ever again. Tossing out the food scale and using your internal cues to naturally portion your food.⠀ - Saving tons of money to do cool sh*t instead of spending money on weight loss plans that don’t work.⠀ 🍥⠀ All of this and more is on the other side of my new ebook, #thefoodfreedomguide . The above dreams aren’t just dreams, they are non-diet realities. Click the link in my bio to purchase your copy.⠀ .⠀ .⠀ .⠀ [image: a persons hand holding an iPhone with the cover of a book with the title the food freedom guide - stop dieting for good, eat the food you love, and feel confident in your body]⠀ #dallasnutritionalcounseling #dallasrd #nondiet #riotsnotdiets #unlearndietculture #intuitiveeating #nondietapproach #nondietdietitian #nondietwarrior #effdietculture #caseybonanord #bodyacceptance #bodyimage #allbodiesaregoodbodies #losehatenotweight #dallasdietitian #balancednotclean #effyourdiet #healthylifestyle #healthyeating #antidiet #antidietproject #antidietdietclub #effyourbodystandards #mindfuleating #intuitiveeatingjourney #bodylove #edwarrior
Empowering all folks while also promoting these individuals to shrink their bodies to fit social and cultural ideals is a CONTRADICTION. Oh, and HARMFUL.⠀ 🍧⠀ These two things CANNOT go together because diet culture innately suppresses and stifles women and all folks. So if you’re promoting dieting, weight loss, or restrictive eating patterns as a means of empowering women (and all folks) you are part of diet culture. ⠀ 🍧⠀ I talk a lot about this topic in my new ebook, #thefoodfreedomguide . Have you read it yet? Grab your copy by clicking the link in my bio. ⠀ .⠀ .⠀ .⠀ [image: two smiling and laughing women with their long hair places under their noses like mustaches, there is a coral square overlay with white text stating empowering women cannot include diet culture]⠀ #dallasnutritionalcounseling #dallasrd #nondiet #riotsnotdiets #unlearndietculture #intuitiveeating #nondietapproach #nondietdietitian #nondietwarrior #effdietculture #caseybonanord #bodyacceptance #bodyimage #allbodiesaregoodbodies #losehatenotweight #dallasdietitian #balancednotclean #effyourdiet #healthylifestyle #healthyeating #foodfreedom #antidiet #antidietproject #antidietdietclub #effyourbodystandards #mindfuleating #intuitiveeatingjourney #edwarrior
Who is this book for?⠀ - Someone who is always either dieting/ restricting all food or going “rails off” and eating all foods⠀ - Anyone who is fed up with constantly thinking about food, weight, and body to the point that it’s ruining social engagements, keeping them up at night, or decreasing their quality of life.⠀ - Someone who feels like they have tried every single diet and finds themselves in a worse position than when they began.⠀ - Anyone who changes their clothes 500 times in the morning before work trying to feel comfortable in their body.⠀ - Anyone who is ready to do something completely different. ⠀ 📖⠀ Does this sound like you? Are you ready to let all that sh*t go? My new ebook, #thefoodfreedomguide walks you through the process of never dieting or restricting your food intake again. I don’t just talk at you, but I give you real practical skills you can use every single day. Visit the link in bio to order your copy!⠀ .⠀⠀ .⠀⠀ .⠀ [image: a women with long brown hair, eyes closed, with a slight smile, eating pasta on a fork, text states the food freedom guide, stop dieting for good, eat the foods you love, and feel confident in your body.]⠀ #dallasnutritionalcounseling #dallasrd #nondiet #riotsnotdiets #unlearndietculture #intuitiveeating #nondietapproach #nondietdietitian #nondietwarrior #effdietculture #caseybonanord #bodyacceptance #bodyimage #allbodiesaregoodbodies #losehatenotweight #dallasdietitian #balancednotclean #effyourdiet #healthylifestyle #healthyeating #foodfreedom #antidiet #antidietproject #antidietdietclub #mindfuleating #intuitiveeatingjourney
Some are shorter, some are longer, but all food goes through a process, so every food is a processed food. 🍑 Are you tired of living your life by arbitrary food rules placed on you by diets, life style bloggers, or uninformed medical professionals? If the answer is yes, check out my new ebook, The Food Freedom Guide - stop dieting for good, eat the foods you love, and feel confident in your body. Click the link in my bio.⠀ .⠀ .⠀ .⠀ [image: white background with half slices of toast with different toppings, there is an orange transparent circle with white font stating all food has to go through a process to get to your table] #dallasnutritionalcounseling #dallasrd #nondiet #riotsnotdiets #unlearndietculture #intuitiveeating #nondietapproach #nondietdietitian #nondietwarrior #effdietculture #caseybonanord #bodyacceptance #bodyimage #allbodiesaregoodbodies #losehatenotweight #dallasdietitian #balancednotclean #effyourdiet #healthylifestyle #healthyeating #foodfreedom #antidiet #antidietproject #antidietdietclub #effyourbodystandards #mindfuleating #intuitiveeatingjourney #bodylove #edwarrior
One of the easiest #weeknightdinners - Buffalo shrimp tacos. ⠀ 🍤🍤🍤⠀ Check out this recipe on the blog by visiting the link in my bio.⠀ .⠀ .⠀ .⠀ [image: purple dish towel laid diagonally, white plate with three buffalo shrimp tacos, topped with purple cabbage, green celery, and crumbled blue cheese]⠀ #weeknightmeals #weeknightmeal #homemade #mealprep #meal #mealideas #easymeals #easyrecipes #recipe #healthyrecipes #dallasnutritionalcounseling #food #foodie #foodblogger #foodblog #yum #nomnom #dinner #dinnertime #dinnerdate #familydinner #healthylifestyle #caseybonanord #dietitian #dietitianeats #allfoodsfit #intuitiveeating
Happy Mother’s Day to every kind of mother. Thank you to @mikijohnstontherapy for this gem.⠀ .⠀ .⠀ .⠀ [image: white background with black font stating, to all mothers- to those who have lost their mothers, to those who desperately long to be a mother, to those who selflessly love like a mother; to those who mother any and all beings, to the adoptive, surrogate, nurturers and creatives, to those who may not have birthed life but have birthed a life of their own, we honor you.]⠀ #dallasnutritionalcounseling #caseybonanord #allbodiesaregoodbodies #bodyacceptance #effyourbeautystandards #happymothersday⠀ #mothersday #mothersday2019 #allkindsofmothers
Life’s too short to take yourself too seriously. Life’s too short to count calories, macros, or points. Life’s too short to constantly think about food, weight, and your body. You deserve a life filled with laughter, joy, and freedom from a disordered relationship with food. ⠀ 🤪⠀ What if you could live a full life, enjoy the foods you love, and not feel bogged down by negative thoughts about your body? Does this sound too good to be true? It’s not, I promise, but it’s definitely not found by going on another diet. ⠀ 🥳⠀ This is why I wrote my new ebook, #thefoodfreedomguide , a great starting place to begin letting go of diet culture and learn how to eat again without arbitrary rules. Check out the link in my bio.⠀ .⠀ .⠀ .⠀ [image: a brunette girl wearing a plaid shirt and jeans standing with her hands on her hips. A pink birthday hate is on top her head and she’s wearing a fake mustache.]⠀ #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #foodfreedom #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculture #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #effyourbodystandards #mindfuleating #intuitiveeatingjourney ⠀
My inner critic is rough. It tells me I’m not smart enough, pretty enough or in general good enough. At this point I can recognize these lies and move on, not give them much power or thought, but I know it’s scary to let go of that inner critic, the one diet culture groomed so well. 💎 You’re worried that if you don’t have your inner critic constantly listing your shortcomings, then you won’t have something propelling you forward to better yourself. You may think, without your inner critic, you’ll become complacent and unmotivated. You can only use self-hatred as a motivator for a short amount of time until you begin to feel hopeless and eventually give up. 💎 We need to change the inner voice from critical to neutral, neutral to accepting, and accepting to loving. Being kind to yourself doesn’t mean letting go of your goals or wanting to change. It’s realizing you are human, and therefore not perfect, and that’s ok. 💎 Are you ready to live a life where your inner critic isn’t guiding every bite of food, outfit you select, or event you participate in? Yes! I know you are....let’s jump start your journey by reading my new ebook, #thefoodfreedomguide learn more or purchase your copy via the link in my bio. .⠀ .⠀ .⠀ [image: a group of women in swimsuits sitting on the edge of a pool with a blue box with white font stating self-criticism is not a last form of motivation, and no one has ever learned to accept their body by hating it]⠀ #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #foodfreedom #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculture #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #effyourbodystandards #mindfuleating #intuitiveeatingjourney
The most perfect gift I could ever ask for.⠀ 🍩⠀ I really don’t care about people’s, especially strangers, diet, but I do care about people. I care that people get stuck in the vicious #dietcycle and can’t seem to find a way out. I care that people constantly feel the need to change and shrink their bodies. I care deeply about a $66 million dollar industry that has our population constantly feeling like a failure, when in reality the diet itself is the real problem.⠀ 🌮⠀ So no I don’t care about your diet, but I do care about you. I am honored so many of you, clients and followers, allow me into this tiny (or maybe a little bigger) slice of your life. #foodfreedom is possible, don’t give up. ⠀ 🍕⠀ If you are ready to stop dieting for good and eat the foods you love, visit the link in my bio to purchase my new ebook, #thefoodfreedomguide⠀ .⠀ .⠀ .⠀ [image: a smiling brunette holding a navy t-shirt that says no one cares about your diet, the shirt has small pictures of food on it]⠀ #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculture #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #effyourbodystandards #mindfuleating #intuitiveeatingjourney ⠀
Here’s the thing...there is some benefit to being physically fit, but beyond being able to sustain some kind of reasonable cardiovascular activity for like 10-20 minutes and lifting about 50 pounds, it’s kind of unnecessary. ⠀ 🍊⠀ Fit is the new thin. Well, actually now you have to be thin (but, not too thin) and physically fit, and you definitely need to *look* fit. Muscles, abs, definition. Most individuals do not naturally exist in an ultra fit looking body, which means the person is artificially keeping their body in this state through exercise. If this regime is not sustainable, you will eventually stop your fitness routine, and your body will return to its natural shape. If your fitness routine is sustainable, and that creates some kind of muscle/level of fitness, great. That’s not what I’m talking about. ⠀ 🍊⠀ Fit is now just a cultural beauty norm. We are told that this is our new desired state and anything less than is not ideal or unhealthy. Sure, some may say, “well isn’t that better than just thin.” Eh, not really. It’s basically the same - an unrealistic and unsustainable standard that individuals try to achieve that ultimately makes them feel less than and inadequate. If your body acceptance is dependent on being fit, it’s pseudo body acceptance. Also, you can be fit without looking “fit.”⠀ 🍊⠀ Wanna hear more about my take on the fitness industry and how to revamp your relationship with exercise? Check out my new ebook, #thefoodfreedomguide Link in bio!⠀ .⠀ .⠀ .⠀ [image: a white plate with colorful fruit, a knife lays diagonal across the left bottom corner, a grey circle with white letters state our desire for fitness is the same as our desire to be thin]⠀ #antidiet #antidietproject #antidietculture #antidietdietclub #nomoredieting #dallasnutritionalcounseling #caseybonanord #healthateverysize #haes #intuitiveeating #foodfreedom #nourishnotpunish #allbodiesaregoodbodies #bodyacceptance #dietculturesucks #losehatenotweight #effdietculture #effyourbeautystandards #mindfuleating #intuitiveeatingjourney #exercise #physicalfitness
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