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"Notes on Nutrition with Nathalie Rhone"

"One of the positive things about being addicted to Instagram is following all the food-porn accounts that add some flavor to our feeds, and if the food being so lovingly documented is healthy? That’s even better. Enter Nathalie Rhone, a New York-based dietitian and nutritionist, who works with clients to create clean, plant-based diets that don’t sacrifice bold flavors. In her work, Nathalie tackles everything from refrigerator makeovers to allergy testing, and reshapes nutritional goals to work for each individual. We headed over to Nathalie’s beautiful, light-filled Tribeca, NYC apartment to help her make her signature oven roasted carrots, pick up some new wellness tips, and ogle her favorite kitchen tools."

See below for a sneak peak of the interview, and click HERE for my full feature with Simon SAID!

From Sober January to the Whole30 challenge, we like to think that we can accomplish a complete health and nutrition overhaul at the beginning of each year. What are some of the biggest misconceptions people have about their “new year, new me” plans?

If the beginning of a new year is what gets someone to set intentions and prioritize their health, then I’m all for it! But we don’t need the ball to drop or to wait for January 1st to arrive each year to set goals, start making changes, and have a fresh start. It’s essential to realize that real change doesn’t happen overnight, or in a week, or even a month. Developing healthy habits that last a lifestyle is a commitment that takes time. Sure, you may be able to lose a few pounds crash-dieting for a week, but that usually results in a quick burn-out and a terrible pattern of yo-yo dieting. My goal with clients is not to diet and reach short-term goals, but to help them achieve the best version of themselves through a true lifestyle change.

What nutritional changes do you recommend that will result in and maintain long term results? Do you have any tips that will keep us on track as we begin this process?

Limit processed foods and eat more real, whole foods, focusing on plants! Planning ahead and having a fridge and pantry stocked with healthy, delicious foods is half the battle. Load up on fruits and vegetables, have pre-washed greens and healthy salad dressing ready to go, cook grains ahead of time, and always have a clean protein source that can be quickly added to a meal – pasture raised eggs, fish, beans, nuts, seeds. When you do have time to cook, make double so that you can mix and match prepped ingredients throughout the week for super quick, nutritious meals.

Not only do you offer nutritional counseling, but you also give cooking lessons and accompany your clients on trips to the grocery store. What are your favorite dishes to cook with clients? What foods have to be in your fridge at all times?

I love cooking plant-based meals with clients to show them how easy, filling and delicious they can be! Some of my favorites are my Truffle Cauliflower Pasta, my Immunity Bone Broth Veggie Soup, or throwing together a grain bowl with a variety of my roasted vegetables like brussels sprouts, butternut squash, beets, broccoli and, of course, my Oven-Roasted Carrots!

Health food trends come and go, but there have been some fads that became menu mainstays — avocado everything, grain bowls, and kale, to name a few. What foods do you predict will become the healthy stars of 2018?

I think we’re going to see more and more superfood powders with main ingredients like medicinal mushrooms and moringa added to smoothies, hot chocolate, coffee, cookies, etc. I bet we will continue to see new plant-based alternatives like non-dairy milks, nut cheeses, and fake meats. Lastly (I hope) there will be a focus on gut healing foods – bone broth, fermented foods, apple cider vinegar, and products with added probiotics in general. I also think frozen meals that are actually healthy will become widely available, and I’m psyched about that.

What’s your personal daily wellness regimen? How do you move through your days with wellness in mind?

There are a few things I do every single day that keep me grounded and on-track – I start my morning with hot lemon water, which gets my digestive system going, gives me a boost of antioxidants, and sets the tone for my day. I also get in tons of fruit in the morning and loads of greens throughout the day, no exceptions. I move and stretch every day and usually get super sweaty 5-6 days a week — this is essential for both my physical and mental health! I try to practice some sort of meditation or deep breathing at some point during my day. Really it’s about truly being aware of your body and checking in with yourself. This is an important part of mindfulness for me. I’m always working on it, and I discuss mindfulness with all my clients, especially when it comes to mindful eating.

And, since we’re feeling seriously inspired and ready to hit the mindful eating full-force, we asked Rhone to share her go-to veggie recipes for this time of year. Read on for the details.

I love this recipe, it is so easy to make and the flavor is out of this world! Everyone loves it – kids, veggie haters, you name it.

Oven Roasted Carrots


1 bunch of organic carrots

Drizzle of grape seed oil

A generous sprinkling of the following herbs and spices:

  • Garlic powder

  • Cumin

  • Paprika

  • Cinnamon

  • Thyme

  • Black pepper

  • Sea salt

¼ cup fresh parsley, chopped

Red pepper harissa

¼ cup hummus


1. Preheat oven to 375°F.

2. Rinse and dry carrots. Cover carrots with grape seed oil, spices, and herbs. Using your hands, toss and rub the seasoning onto the carrots.

3. Roast carrots in the oven for 1 hour.

4. Serve with chopped fresh parsley, a drizzle of red pepper harissa, and a dollop of hummus, and enjoy immediately!

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