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I’m Alicia! A twenty-something dietitian on a mission to make you feel your best by using nutrition strategies that are delicious, realistic, and potentially life changing.

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Be the Bamboo Tree: The Resolution Solution

January 16th, 2018

How are your “New Years Resolutions” going? I’m only asking because….

Honestly, I’ve never accomplished a new years resolution. 

The notion of using the first of the year to begin some kind of “transformative action” initially sounds like a good idea and I’ve bought into the hype for years. However, I’m finding I’m especially overwhelmed by the talk over media (especially television and social media) this year. So, instead of resolutions, I’m proposing solutions. And they’re intended to reverse the “new year, new me” mentality.

I attended an incredibly refreshing yoga class that shifted my mindset. Noticing that I was wound up, and maybe overly ambitious of my own resolutions, I needed to hear what the instructor had to say – and I’m sharing her good vibes with you.


“Be the Bamboo Tree”
It’s my New, New Years Mantra

The bamboo tree needs light, water, and proper soil to grow. However, even with abundance of these three elements, the tree doesn’t grow readily. One, two, three years pass by, and the tree hasn’t grown! For us, if we gave all the effort for years and saw no success, we wonder if we’d ever be rewarded for the effort.

But – all at once – the bamboo tree will begin to grow, growing about 80 feet in 6 weeks! During the waiting time, the tree was establishing an incredible, solid foundation to support its growing potential. No one could see its hard work, but it showed in it’s final product – standing tall and strong.

So instead of “New year, New me”, be the bamboo tree:

  • Be reformed –> Be Consistent
  • Be extreme –> Be Realistic
  • Start over –> Refresh
  • Outcome –> Process
  • Ambition –> Strategy
  • Quick-Fix –> Long-term 
  • Failure –> Progress

The bamboo tree was consistent in it’s underground growth for years. It was realistic, knowing that establishing it’s roots was a necessary process for long-term success.

This mindset applies to your nutrition goals too!
Let’s talk realistic, FUN, lifestyle changes help you establish your roots.

  • Instead of dieting –> Practice lifestyle nutrition
  • Instead of cutting carbohydrates –> Eat whole grains
  • Instead of restricting –> Practice mindful/intuitive eating
  • Instead of guilt, disappointment, discouragement –> Practice self-love and seek support

Huge thanks to Allie Pedretti at Pedretti Power Yoga for the refreshed mindset and bold inspiration.
Read more about the Bamboo Tree
Interested in Nutrition Support to establish your roots? I can help. Contact me here!

Alicia Slusarek

I'm Alicia, and I'm here to give you the inspo and info you need to get you to the next level when it comes to nutrition.

Follow @nutritionwithalicia on Instagram for updates

Eagles... Patriots... ⭐️Justin Timberlake ⭐️. Whoever you’re rooting for, make this #superbowllii the best yet... by making it the healthiest yet! .
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A few tips:
1) Hanging out with friends? Bring plants. I’m talking plant foods - there’s always a shortage at tailgating parties. Jazz up a fruit or veggie platter by pairing the fare with a fun dip - I love #greekyogurt dip choices! Produce+protein.
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2) Game > Grazing. Choose where you’re attention is going, either eating or enjoying the game, and invest your energy into that! So if it’s eating, eat! And if you’re watching, watch! Tough to do both with full enjoyment at once - I call this mindless eating. .
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3) Blame it on the ETOH... alcohol. Kind reminder that 1/day for women and 2/day for men is recommended. If you’re overdoing it, you’ll end up piling up the calories and potentially missing out on getting beneficial nutrients in. I call this one - empty calories. However, FUN is always allowed, and the power of moderation really works! .
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I’m having some colorful veggies and pesto! .
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Also,
(#gopackgo)
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#healthytailgating #healthyparty #veggiesofig #pesto #superfoodie #superbowlsunday #peppers #veggiesgalore #basil #enjoyyourself #eatgoodfeelgood #goodvibes #footballvibes #foodculture
I love that you enjoy health food inspirations - that’s why you’re here, right? Check out these other dietitian superstars that also promote wholesome food and nutrition with their unique specialties and interests! .
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🍏 @bytesizednutrition talks simple eating strategies - with a healthy dose of sweets! .
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🍏into sports? Follow @kellyjonesrd. She uses plant-based, intuitive eating strategies to fuel her activities. .
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🍏the @livelytable inspires you to eat - unrestricted - by presenting healthy, beautiful foods that help you feel your best.
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🍏 @smartnutritionca is all about zero-guilt-nutrition. She talks about realistic strategies to feel great w nutrition. .
🙌🏻🙏🏻💕
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It’s a great feeling, knowing that dietitians are working to inspire others to make wholesome, nutritious food choices. I’m endlessly inspired too. Thanks ladies! #dietitiansofinstagram #nutrition #rdapproved #eatingwell #goodvibes #nutritionmatters #nutritionexperts #foodiefollowfriday
What’s for lunch today? 
I’ve got a @wildplanetfoods tuna sandwich on #wholegrain @udisglutenfree bread with sautéed greens (leftover from dinner), a drizzle of sriracha, Greek yogurt-mayo spread,  and a side of #cauliflower. Feeling full and awesome. Get in a nutritious lunch to power through the workday! 
#workworkworkworkwork #tunasandwich #tuna #lunchtime #sandwich #healthysandwich #productivity #eatrightworkhardfeelgood #worklife #balancedlunch #carbsarenottheenemy
Who doesn’t love a good #breakfast? It’s my #favorite meal of the day. I like to think of @flowerpollan ‘s principle of eating breakfast like a champ, having a moderate lunch, and a #simple, satisfying dinner. This doesn’t work for everyone! Especially those who don’t tolerate food well right in the #morning. However, depending on your #lifestyle, even breakfast doesn’t happen till later morning or noon, make sure that first meal of the day is a #nutritious one! .
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#berries #berrygood #nutritionistlife #nutritionwithalicia #breakfastclub #brunching #morningvibes #nutritiouslife #greekyogurt #morningmotivation #loveyourself #dietitian
4 Reasons to love Raisins! 
1. Curb your sweet tooth
2. Get quick energy
3. Feel satisfied
4. Obtain trace minerals
... raisins for the win! 
I know this seems so 4K, but I like these old school @sunmaid_raisin boxes so I don’t have to worry about portion size. Few things to note! .
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🔅Iron! 1 box = 4% daily value (DV). Iron promotes energy and reduces fatigue by aiding the production of hemoglobin, a key component in red blood cells that carry oxygenated blood to the brain. .
🔅Fiber! (7%DV) keeps you full, satisfied, and “regular” - we know what this means! .
🔅Energy! Raisins are dried grapes that contain natural sugars! These sugars give the body energy, which is great post workout or for a snack - but these babies are calorie dense, too! So stick w the portion size.
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⚠️ I don’t eat raisins or any dried fruit during flare times with #colitis ! Too tough on the GI - soaking them or blending them might be better tolerated, otherwise omit until remission is reached!
If I taught my students nothing else today, I hope they get this concept! Worth sharing. Balance (moderation+variety) constitutes a healthy diet. Goat cheese curds, veggies, fruits, and dressing shown here. Balance, not just with food - but with life! (But hey, I’m just a nutrition expert - not an”life expert” 🤣)
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#balance #moderation #variety #eatingwell #practicemakesperfect #nutritoncoach #wholefoods #wellnesstips #nutritiontips #dietitiansofinstagram #pineapple🍍 #sprouts #nutritionwithalicia
Broccoli is nutritious! It’s full of vitamin C, fiber, potassium, B6, phytochemicals, the list goes on! For most individuals, this is a stellar addition to the diet. However!
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Having ulcerative colitis changes things. Foods that I typically view as healthy and nutritious are not well tolerated by my body. Due to the inflammation in my colon, it’s tough for me to pass these more fiberous veggies. So, what’s the solution?
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I change the STRUCTURE of the fiber.  Instead of eating these trees raw, I steam them, roast them with oil, or add to soups/stews. This helps me get all the nutrients I need while passing the fiber easier - minus the discomfort.
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Moral of the story: if a food doesn’t agree with you, switch up your cooking method! .
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#mondayvibes #broccoli #greenbayeats #veggies #ulcerativecolitis #fiber #nutritiouslife #colitis #inflammation #ibs #veggies #wholefoods #healthyfoodie #nutritionwithalicia
Looking for that mid-day Sunday snack? Go no further than @thedailycrave ‘s chips. If you know me, I eat A LOT of soups, stews, and puréed Foods (considering #ulcerativecolitis) so when I’m in remission - I love love crunchy, healthy foods. 16 chips contain 3g protein, 130 calories, and the 1st ingredient is lentil flour - cool! Oh - and they pair great with salsa :)
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#cravings #salsa #lentils #snacking #sundaysnacks #snacktime #healthysnacking #himalayansalt #dietitianapproved #snackwell #snacks #dietitiansofig #nutritionwithalicia #sundaysnacking #sundayvibes
Happy Sunday everyone! It’s the start to a great week - I can feel it. I’ve got a lot on my plate, as I’m sure most of you do too. But I’m taking the challenges as opportunities to “level up” - get out of the comfort zone, try something new, and start again. This week I start teaching at the university, my alma matter 💕, and I also have some independent projects for my business. I’ve put in all the effort and am now just waiting to hit that first domino that gets the momentum rolling. So I wish you all the best week - take on whatever life throws at you with #grace. We’ll continue to grow. .
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Oh and don’t forget to nourish yourself! A morning smoothie is a great way to start. Here I have berries, pea protein powder, #kale, ginger, #chia and #moringa. .
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#reinventingmyself #smoothiesofig #morningmotivation #brekkie #berries #morningglory #breakfastlover #nutritiousbreakfast #imsomartha #goodfoodvibes #wellandgood #morningmood #goalcrusher #eatinggoodfeelinggood
Lunchin’ like champions! Yea it’s salad, but not your ordinary #wisco iceberg supper club deal. I make salads #fun and #colorful and packed with nutrition! I’m talking #noboringsalads - ever. Check out my blog to see how you can craft delicious tasting greens, paired w a homemade dressing! .
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#saladsofig #greensongreens #greenbay #veggiesofig #radishing #carrot #nutritious #nutritionwithalicia #unordinary #greenbayeats #wiscofoodie #wisconsinlife #goodvibes #lunching #lunchvibes #lunchdate #healthylunch #lunchideas
We’re in the thick of winter - there’s no denying it! Finding fresh produce can be tough - since few things seem to be in season, locally. I find myself primarily eating squash, hearty greens (kale, collards), carrots, potatoes, parsnips, rutabaga, celery, and other hearty veggies that have a longer shelf-life than others. To spice things up - add some of these “evergreen” foods that you can find good year round! Nuts, seeds, and dried fruits. I’ve been having fun adding these to various salads, squash dishes, or just making a simple trail mix. ⭐️⭐️⭐️⭐️
My favorites right now are hemp hearts and prunes! Hemp hearts for omega-3 (there’s w-6 too, about an equal ratio - but I’m happy to get the 3 in!) and prunes for bone health! (Check out Sunsweet prunes website for more info)
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#dates #prunes #pepitas #sunflowerseeds #coconut #trailmix #seasonaleating #eatingseasonally #dietitiansofig #getinthekitchen #mixitup #makeithappen #healthyandhappy #nutritious #goodeatswisconsin #wisconsinfoodie #nutritionwithalicia
I would choose this #frozen #kefir over pretty much any other dessert imaginable! I love it, love it because of its smooth texture, subtle tartness, and probiotic content. YES, a healthy dessert that contains those, gut-friendly, immune-boosting, overall #goodvibes probiotics!
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It’s seriously - YUM. It also comes in mango, which is also. Yum. But plain is my fav. Xoxoxo @lifewaykefir .
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If you’re in the #greenbay area, check out this product at Woodmans!
#probiotics #guthealth #dessert #frozenfood #frozenwhite #tart #tangy #icecreamlove #frozenkefir #treatyoself #nutritionwithalicia #rdnapproved
I can’t believe that it’s mid-January and my feeds are still full of “new year, new me” New Years resolution hype. I’m combating the insanity by offering •• solutions •• rather than resolutions. .
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If you’re aspiring to make self-improvements this year, it’s starts with a •• strategy, continues with diligent •• consistency, and grows slowly - sometimes very slowly. Like a bamboo tree. .
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Take a minute to read my latest blog post about my new, New Years mindset. It’s •• goodvibes, it’s •• self-care, it’s •• progress, and it’s all about the •• process. LINK IN BIO
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#goodvibes #bamboo #progress #roots #newyearsresolution #newyearsameme #newyeargoals #2018goals #slowprogressisbetterthannoprogres#eatgoodfeelgood #mindright #tuesdayfeels #thejourney #refresh #nutritionwithalicia #dietingsucks #dietitiantips
When I was 4 years old my parents put me through figure skating lessons. Though I haven’t put on my skates in the last 2 years, I still consider myself a “forever figure skater” - believing that I carry all the lessons learned into everyday life today! Discipline, hard work, perseverance, confidence, elegance...
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It feels good giving back to skaters now, with my knowledge and experience in nutrition. I was happy to contribute to this article by Terri Milner Tarquini @tkmtarquini about keeping coaches healthy with nutrition for the Professional Skating Magazine @profsk8rsassoc. ⛸ A great coach positively emphasizes the need for their skater/athlete to live a healthy lifestyle and also recognizes that nutrition affects the athlete’s performance.
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It was a JOY to relive my competitive skating days while writing this article - my wish is for it to resonate with coaches out their that nutrition isn’t only important for the skater, but also for their own busy lifestyle - as a close role model and mentor.
⭐️don’t those recipe pics look familiar?
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#figureskating #dietitiansofig #healthycoaches #skatingcoach #skateforlife #nutritioncoach #eatwelllivewell #performancenutrition #nutritionfirst #healthylife #skatersedge #iceskating
Cherries - yum. They’re not in season during these winter months, but you know what’s available year-round? Tart cherry juice concentrate!
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Cherry concentrate has many, incredible health benefits, including: melatonin (to aid sleep), 10% DV potassium (reducing muscle soreness, great post workout recovery), and high levels of flavanoids (a type of antioxidant promotes immune health).
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I enjoy mixing 1T concentrate with water, maybe adding a spritz of lemon. A healthy, nourishing beverage! .
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#tartcherryconcentrate #cherry #healthyfoodshare #nutritionfacts #wholefoodsheal #lifeisabowlofcherries #dietitiansofig #sweetness
I made this #glutenfree #pumpkinspice bread just before the holidays... I’m thing of giving it another go - it was so good. Except this time, I’m thinking muffins! Thanks @simplemills for supplying #nofuss, delicious gluten free mixes. I cook everything all the time, but baking (especially #gf!) can be hit/miss. ⭐️I also kicked up the nutrition w this recipe by adding shredded carrots and cranberries. Yes, I’m doing that again (maybe raisins).
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#rdn #simpleeating #pumpkin #baking #celiac #nutritionistlife #lesssugar #treatyoself #balance #cranberries #nutritionwithalicia #fiber #foodinsta #breadmaking #healthnut
One of the best ways to cultivate a healthier lifestyle is by establishing a “feel good” routine! Routines don’t leave room for decision making - that’s liberating! Having a routine that you enjoy, and that aligns with your health goals, is a great way to keep yourself on track. Catch my segment tomorrow on @wlukfox11 as I talk ☀️ morning routines and how to make a killer sweet green smoothie🍏!
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#smoothietime #smoothiesofig #smoothielover #healthyroutine #newyearsresolution #lifestyle #morningmotivation #morningfuel #breakfastofchampions #nutritionwithalicia #dietitian #nutritionistlife #nutritionwithalicia
Thanks @andreahardyrd for nailing it with this post, reminding me to keep this mantra paramount - especially when it’s tough! When I don’t want to go to the gym, or when I want to make that tasty, less desirable food choice. Health - mind, body, spirit - it’s what matters most.
It’s a brisk Thursday morning, and I thought stewed apples were a good idea. And I was right :).
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I often cook and purée foods, especially when my #tumtum is out of sorts, having #ulcerativecolitis & #celiacdisease. Cooked foods VS raw are better for me to digest and eliminate. Too much raw can leave me feeling bloated and lethargic. So, to get my nutrients in and digest rightly, cooking does the trick!
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Plus, did you know cooking fruits really amplifies their sweetness? Big time! I’m adding warning spices to this combo: cinnamon, nutmeg, cloves, #ginger...
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#stewedapples #anappleaday #apple #nutritionwithalicia #guthealth #glutenfree #celiac #soothingfood #dietitiansofig #seasonaleating
When people ask me what my favorite food is, I say either 1) tiramisu (gluten free!) or 2) soup. I know the soup category is rather broad, but I never met a soup recipe I didn’t like - except maybe “cheeseburger soup” - always thought that was interesting.
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So I make soup all the time - especially with the help of my slow cooker. Nothing is more cozy and comforting than soup during these brisk days. .
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This soup is a pea-zucchini soup that I wish I would have written down the recipe for! I whipped it together pretty quickly, using a #mirepoix with zucchini and adding frozen peas and chicken broth. Then I used an immersion blender to smooth out. I like the texture and satisfying protein from this #vegetarian soup’s peas! .
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#peasplease #peasinapod #soupgirl #soupstagram #souperbowl #souper #souplife #glutenfree #vegan #nutritiouslife #nutritionwithalicia #newyearnewstart
My 2018 mantra, mind over matter. ‘17 has been the best year yet - delving more into my business, #nutritionwithalicia, teaching, getting engaged... it’s all preparing for what’s to come - getting married, teaching nutrition at the university (#UWGB) next semester, continuing success w my business... through everything, I’m discovering that I only have the time and “mental wattage” to spend on what matters. To be present in the moment to make forward thinking decisions this new year. More faith, more love, more peace. #resolutions
When I cook I’m always looking for ways to enhance nutrition. Whether it’s in a soup, stir fry or baked good - I’m adding extra nutrients, generally with the addition of fruits and veggies that “fit” the dish. Yes, sometimes this backfires, but I mostly succeed - especially in the nourishment category! I shredded these carrots to layer into a spiced bread I made last week. So fun!

#lifeiswhatyoumakeit #carrot #shredded #healthylifestyle #eatingwell #dietitiansofig #veggiesallday #moreveggies #eatrealfood #nutritionwithalicia #glutenfreefoodie #cookinginspo
I often eat vegetarian meals, especially at lunchtime, but I never miss out on protein. In this Greek style salad, the protein-punch comes from the chickpeas and feta. I paired this with #glutenfree (because #celiacdisease) bread to dip in the extra balsamic vinigarette. .
Even though @tybrown30 enjoys fish for lunch, either canned tuna or sardines, he said he enjoyed a vegetarian meal for a change. 🙌🏻
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#noboringsalads #saladsofinstagram #greekstyle #chickpeasalad #saladbowl #lunchsalad #lunchtime #dressing #healthylunch #nutritionwithalicia #feelinggood #goodvibes✨
Presents, ✅...... Wrapping, ✅ ...... Food and snacks to bring to festive family gatherings 😅.... Look, it’s not too late!
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I’m sure the rest of the gang’ll have the desserts and goodies covered - so bring a way better, more nutritious option! Like these festive holiday, #wholegrain #glutenfree chips! .
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It’s a bonus that I’m all about all things #gingerbread this year... because if you didn’t think a gingerbread chip could exist, much less totally rock your socks off, think again! Really great with salsa. Give ‘em a try! @waybettersnacks .
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#holidaysnacking #healthyholidays #waybettersnacks #holidayfun #dietitianeats #foodinspo #merrychristmas #dietitiansofig

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