Staci Gulbin

Be sure to catch my latest interview with @authoritymagazine and @wanda_malhotra in the link above in my profile on how you can protect your mental health through nutrition. #mentalhealth #mentalhealthawareness #nutrition #healthylifestyle #healthylifestyletips #wellnesstips #picoftheday #picofday #video #videooftheday #videoofday #authoritymagazine #thursdaymotivation #thursdayvibes

It's been a while since I've posted, but Lighttrack Nutrition projects have been busy in the making. Check out this latest article I was interviewed for in @authoritymagazine See article link in profile above ⏫ Thank you @wanda_malhotra for including me in this article series! Stay tuned for more updates on what is to come for Lighttrack Nutrition in the coming months, including a podcast to be launched in 2024! Share this post with others you know to support @lighttrack_dietitian #nutrition #dietitian #healthylifestyletips #healthylifestyle #inspiration #wellness #womeninwellness #women #womenshealth

With another abdominal surgery coming up (gallbladder this time🤦‍♀️) and a reworking of Lighttrack Nutrition in process, I have decided to step back from social media for a good while to figure things out. It’s been exhausting trying to create content and maintain my physical and mental health, while trying to keep a work/life balance. Not to mention, it’s been difficult seeing influencers with no working health experience discredit others like myself who have that experience and want only the best for others we treat and teach. Unfortunately, its hard to fight against a system that values money over integrity, so for now I will leave the battle to rest and reset. I hope you will stay tuned to www.lighttracknutrition.com as I work to come up with new ways to share nutrition tips, advice, and inspiration with you and help you achieve your healthiest life in body and mind. Best wishes to you and I hope to see you again soon as a new and improved Lighttrack Nutrition. #mondaymotivation #motivationalquotes #motivationmonday #quotes #quote #quoteoftheday #quoteoftheweek #quotestoliveby #quotestagram #inspirationalquotes #inspiration #nutritiontips #nutrition #healthylifestyletips #healthylifestyle

Time is a precious commodity. There is not enough of it in each day for us to do everything we want to do. That is why those things that mean the most to us get first dibs on our time schedule. And many things, including self care and health care, often miss the mark. Our lives have been so consumed with the screen after a long day of work or school that we miss out time with friends, family, and nature. We become so immersed in our work that we often take it and/or the stresses attached to it, home with us. In doing so, we can miss out on what really matters in life. Connections Compassion for oneself and others Making memories Feeding our body with healthy food Listening to our bodies and minds Taking care of our mental health Building confidence in ourselves The “world in a bubble” online has us thinking often that we don’t know how to take care of ourselves, so we need their help from supplement X or we need to be scared of this food or that. In reality, if we truly listen to our thoughts, away from the white noise of social media, then we can begin to think more clearly and freely about what is truly best for our bodies and minds and our lifestyles. If you don’t know where to start to detox your life, find information like the above and more in Lighter Life News (link in profile), where you can access the latest evidence-based research news, always versus sometimes advice, meal planning tips, and more. #health #nutrition #detoxify #detox #healthylifestyletips #inspiration #inspirationalquotes #quotes #quote #quoteoftheday #picofday #picoftheday #tipoftheday #wednesdaywisdom #wednesdaymotivation #youdeservebetter #youdeservethebest #selfcare #intuitiveeating #nutritionfacts

Healthy relationships are built on trust, honesty, and compassion, among other things. So why is it that many of us have relationships with food and eating that are built on fear, guilt, and shame. Or we have relationships with our bodies built on distrust and disappointment. Unhealthy relationships like these are harmful for our bodies and minds. And much of these unhealthy relationships come from words we hear from others online, diet ads on television, or health “influencers” that act like they have our best interest when in fact they just want us to buy their products to “fix” the problem with our eating or bodies they have convinced us exists. It’s time to start a clean slate. Forget what other influencers have told you. Let’s get back to basics. Listen to your body. Drink enough water. Eat when you’re hungry. Stop eating when you’re full. Love your body for all the wonderful things it allows you to do every day. You can start this healthier relationship by cleaning your social media of any fear mongering influencers. They are not to be trusted. They just want attention and 💰. Instead, get your nutrition and health news from trustworthy sources like @foodsciencebabe @dr_idz @feelgooddietitian @the_socieaty @nutritionbymeghan @no.food.rules @andydoeshealthy and other actual nutrition experts. You can also subscribe to my new 4-page monthly newsletter, Lighter Life News (link is in my profile), chock full of: *evidence-based nutrition news *always versus sometimes advice * meal planning tips *and more! Receive all this to your inbox each month for just $5 each month. Cancel anytime. And if you refer a friend, you both will receive 20% off your first three months. Have a wonderful week ahead and May your relationship with your body and with food be blessed. #dietitiansofinstagram #dietitianapproved #nutrition #health #newsletter #referralprogram #referral #inspiration #inspirationalquotes #motivationalquotes #motivation #picoftheday #picofday #tipoftheweek #tipoftheday #quoteoftheday #quoteoftheweek #lifequotes

For the past three years, I started to believe that the doctors who dismissed my symptoms were right. I started to believe that maybe I was exaggerating my symptoms. Maybe it was what I was eating that was causing my symptoms. Maybe I should just accept the fact that this is just how people feel as they get older. But thank goodness I didn’t give up. I went to therapy about 2.5 years ago and slowly started to build my self confidence again. I started to wipe away the doubt I was feeling. I started advocating for myself more and persisted that I have the tests done that I needed to confirm or deny a diagnosis. And now, a little over four years after the start of my symptoms, I am scheduling my surgery to remove a diagnosed pancreatic neuroendocrine tumor. You may not have a situation like mine, but no matter what you are going through in life, don’t forget to believe in yourself and love yourself. Because there will always be others trying to knock you down and trying to make you doubt yourself. This has nothing to do with you, but everything to do with their own insecurities and fears. #believeinyourself #believe #loveyourself #loveyourbody

This #alwaysvssometimesfoods post is about soup. Both of these soups can fit into a healthy diet. However, the low sodium/fresh soup is an “always” food since it contains less sodium than canned soups. This is especially important for those at risk of or who have #hypertension Check out some #healthysoup #recipes in my high-protein #cookbook (see link ⬆️). Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳

This #alwaysvssometimesfoods post is about diabetes-friendly snacks. Both of these snacks can fit into a healthy diet. However, the cottage cheese and blueberries are an “always” food since it contains more protein and fiber to help keep blood sugar levels stable. For 1-ounce tortilla chips and 1/4 cup nacho cheese sauce: 🧀 5 grams protein 🧀 23 grams carbohydrate 🧀 1 gram fiber For 1/2 cup 4% milkfat cottage cheese with 1/2 cup blueberries: 🫐 14 grams protein 🫐 16 grams carbohydrate 🫐 2 grams fiber Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳 #healthyfood #healthyeating #healthyeatinghabits #healthyeatingideas #dietitiansofinstagram #healthylifestyletips #dietitianapproved #dietitiantips #dietitianadvice #healthyfoodtips #healthyfood

This #alwaysvssometimesfoods post is about turkey and hypertension. Typically when someone is told they have high blood pressure, everyone tells them to eat turkey instead of other meats because it’s assumed all turkey is low sodium. Ground turkey is in fact very low in sodium… about 50 milligrams per 3 ounces. However, turkey sausage can be around 600 milligrams of sodium per 3 ounces. Therefore, if you have #hypertension just be sure to look at the labels of turkey-based products before purchasing to ensure you choose those with <300 milligrams sodium per serving and try to limit added salt to foods. Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳 #healthyfood #healthyeating #healthyeatinghabits #healthyeatingideas #dietitiansofinstagram #healthylifestyletips #dietitianapproved #dietitiantips #dietitianadvice #healthyfoodtips #healthyfood

This #alwaysvssometimesfoods post is about snack dips. A quick snack is some crackers, veggies, or tortilla chips with dips. Nacho cheese dip is a tasty treat, but is considered a “sometimes” dip since it doesn’t really contain much nutritional value except for a bit of protein. On the other hand, bean-based dips like hummus can provide a good source of protein and fiber, which can support digestive health. An example of a great bean-based dip I just discovered is Field and Farmer dips that come in Buffalo, spinach artichoke, and queso flavors to name a few. If you’re intolerant to beans, like me, then too much of bean dips can cause digestive distress. So instead you could try mixing plain Greek, soy, or almond milk yogurt and combine with a bit of herbs like dill or basil, or spices like cumin, garlic powder, or onion powder instead. Check out my blog to learn more about other ways to add more plant-based foods to your diet. For 1/4 cup hummus (4 tablespoons): 🌽 140 calories 🌽 4g fiber 🌽 4 grams protein For 1/4 cup nacho cheese sauce (4 tablespoons): 🧀 70 calories 🧀 0 grams fiber 🧀 1 gram protein Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳 #healthyfood #healthyeating #healthyeatinghabits #healthyeatingideas #dietitiansofinstagram #healthylifestyletips #dietitianapproved #dietitiantips #dietitianadvice #healthyfoodtips #healthyfood

This #alwaysvssometimesfoods post is about corn-based foods. The salty taste of cheese on sweet corn provides a #delicious flavor profile. Cheese curls are a quick version of this flavor, but provide little to no nutrient benefit, so they are a good sometimes form of this flavor. On the other hand, a corn cob sprinkled with parmesan cheese provides a good source of fiber and protein with a fresh version of the sweet/salty flavor. Add a sprinkle of your favorite herbs or spices like cumin, garlic, or chili pepper for an added kick of spice. Both have similar sodium content, but the corn and parmesan provides not only more protein and fiber, but also a good source of the antioxidants lutein and zeaxanthin from the corn which both support eye health. For a medium corn cob sprinkled w/ 1 tablespoon grated parmesan cheese: 🌽 120 calories 🌽 2g fiber 🌽 352 mg sodium 🌽 5 grams protein For a 1-ounce serving of cheese puffs: 🧀 160 calories 🧀 <1 gram fiber 🧀 280 mg sodium 🧀 1 gram protein Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳 #healthyfood #healthyeating #healthyeatinghabits #healthyeatingideas #dietitiansofinstagram #healthylifestyletips #dietitianapproved #dietitiantips #dietitianadvice #healthyfoodtips #healthyfood

This #alwaysvssometimesfoods post is about fruity drinks. Some wine is ok once in a while, but unlike popular belief, there is no health benefit to any amount of alcohol consumed (not even mental health as some believe; see research links below). And if one’s argument is that red wine contains resveratrol, then you may be consuming some antioxidants in wine, but not enough to offset the inflammatory effects of alcohol on the body. On the other hand, if you enjoy a fruity drink, then blend up some strawberries, your favorite milk or plant-based milk beverage along with a bit of vanilla extract or other flavors for a low-sugar, antioxidant-rich drink balanced with protein and fiber. For a 1-cup serving: Red wine contains: 🍷 190 calories 🍷6 grams carbohydrate 🍷Good source of antioxidant resveratrol 🍷Majority of calories from alcohol which has no health benefits (see research link below) Strawberry smoothie made with 1/2 cup frozen strawberries, 1/2 cup almond milk, and 1 teaspoon vanilla extract contains: 🍓65 calories 🍓7 grams carbohydrate 🍓2 grams fiber 🍓Good source of folate and antioxidants like vitamin C and anthocyanins No health benefits in alcohol: https://pubmed.ncbi.nlm.nih.gov/34059199/ Alcohol reduction = reduced anxiety: https://pubmed.ncbi.nlm.nih.gov/27353220/ Alcohol = risk factor in inflammatory skin conditions like rosacea: https://pubmed.ncbi.nlm.nih.gov/34582097/ Alcohol negatively affects gut bacteria: https://pubmed.ncbi.nlm.nih.gov/34299105/ Nutrients in strawberries: http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/strawberries_facts.htm Health benefits of plant-based antioxidants: https://pubmed.ncbi.nlm.nih.gov/33574978/ Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️

This #alwaysvssometimesfoods post is about crunchy veggie snacks. Some prepackaged “veggie” snacks may sound healthy, but not all of them are as they seem. Therefore, whenever possible, choose fresh veggies over dehydrated veggie straws or chips for extra fiber and antioxidant nutrients. For a 1-ounce serving of veggie straws: 🍟 130 calories 🍟 16 grams carbohydrate 🍟 <1 g fiber 🍟 250 mg sodium 🍟 1 gram protein For a 3-ounce serving of baby carrots and 1/4 cup of Greek yogurt dressing: 🥕 125 calories 🥕 14 grams carbohydrate 🥕 2 grams fiber 🥕 65 mg sodium 🥕 3 grams protein 🥕 10% recommended daily value vitamin C 🥕 120% recommended daily value vitamin A Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳

This #alwaysvssometimesfoods post is about crunchy, heart healthy snacks. Some chips once in a while are ok. But for a crunchy, everyday snack option for those with hypertension, low-salt whole-grain crackers pack a bigger nutrition punch. For a 15-piece serving: Plain potato chips contain: 160 calories 10 grams fat 1 gram fiber 170 mg sodium 2 grams protein Low-salt/hint of salt whole-grain crackers (like Triscuits for example) contain: 300 calories 8.75 grams fat 7.5 grams fiber 125 grams sodium 7.5 grams protein Although a bit higher in calories, whole-grain crackers contain slightly lower sodium, higher fiber, and higher protein content than most potato chip options. Make this snack even more nutritious and delicious by adding toppings like: 🥑 Mashed avocado ✅ Hummus 🥒 Sliced Cucumber and Greek yogurt ✅ Peanut butter 🌶 Sliced pepper and light sour cream ✅ Cream cheese and diced tomato 🫒 Tapenade which is rich in healthy fats Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳 #healthyfood #healthyeating #healthyeatinghabits #healthyeatingideas #dietitiansofinstagram #healthylifestyletips #dietitianapproved #dietitiantips #dietitianadvice #healthyfoodtips #healthyfood #nodietdietitian #tipoftheday #tipoftheweek #picoftheday #picofday #picoftheweek #wellnessjourney

This #alwaysvssometimesfoods post is about common caffeine drinks. Coffee and energy drinks are fairly similar in caffeine content. Per 12 fluid ounce serving, coffee contains around 142 mg caffeine while a popular energy drink brand contains around 111 mg. But that is where the similarities end. Coffee, in its natural form, contains just 5 mg sodium along with polyphenol antioxidants as well as small amounts of magnesium and riboflavin. Energy drinks typically contain >100% of B vitamins like B6 and B12, but they also usually contain a lot of added sugar (unless you consume a sugar-free formula). For example, a popular energy drink brand contains about 37 grams of sugar (~9 teaspoons) per 12 fluid ounces. In addition, recent research shows (see link in comments) that energy drink intake can lead to digestive upset and insomnia in about one in four adults who drink them, as well as increase risk of cardiovascular events when consumed in excess (~5+ servings). On the other hand, coffee has been shown to reduce risk of heart disease in servings up to 3-4 cups daily. (See link in comments) Are there any other foods or drinks you’re interested in seeing on a future the #alwaysvssometimesfoods list? Let me know in the comments! ⬇️⬇️⬇️ ******* For more tips on living and leading a lighter life, check out the Lighttrack Nutrition blog (see link ⬆️). And for simple and healthy #recipes to help you enjoy healthy food, click the link in my profile ⬆️ to buy a copy of my cookbook. 👩‍🍳 #healthyfood #healthyeating #healthyeatinghabits #healthyeatingideas #dietitiansofinstagram #healthylifestyletips #dietitianapproved #dietitiantips #dietitianadvice #healthyfoodtips #healthyfood #nodietdietitian #tipoftheday #tipoftheweek #picoftheday #picofday #picoftheweek #wellnessjourney #healthjourney #wellnesswednesday #coffee