@walderwellness - CARRIE WALDER, MS, RD

📍Vancouver, BC & NYC 🍋Registered Dietitian 🌿Simple, healthy & balanced meal ideas 📧Clients & collabs - carrie@walderwellness.com
https://linktr.ee/walderwellness
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Happy Wednesday  What’s everyone got going on today? I’m prepping for a new client session + then trying out @barrebelleyvr tonight with my bestie @heynattyd (she’s been raving about this new workout studio!) ‍️ // In my lunch bowl: steamed broccolini, roasted cinnamon butternut squash, steamed baby beets, a hard-boiled egg, crumbled goat cheese + pecans topped with a drizzle of olive oil + some herbamare (forever my fave seasoning)️
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Happy Wednesday What’s everyone got going on today? I’m prepping for a new client session + then trying out @barrebelleyvr tonight with my bestie @heynattyd (she’s been raving about this new workout studio!) ‍️ // In my lunch bowl: steamed broccolin

Vancouver, British Columbia
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@kalememaybe Bowl perfection

On the blog: recipe for this deliciously festive ginger cinnamon pear crumble (link in bio) . Ingredients (and directions) are super simple - not much more than ginger, cinnamon, pears, rolled oats, walnuts + pecans. No added sugars + can be made gluten-free, dairy-free and/or vegan as needed. Soo so yummy as a dessert-for-breakfast kinda thing . I hope you guys enjoy ️️
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On the blog: recipe for this deliciously festive ginger cinnamon pear crumble (link in bio) . Ingredients (and directions) are super simple - not much more than ginger, cinnamon, pears, rolled oats, walnuts + pecans. No added sugars + can be made glu

Vancouver, British Columbia
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@kalememaybe Yassss

@drwhitneybowe Omg this looks incredible

Are you looking for a unique gift idea for your loved ones this holiday season ? @pranamat is an acupressure mat + pillow that helps with back pain, neck pain, headaches, and fatigue ‍️. I’ve been using mine for the last month or so as part of my nighttime routine + have been absolutely loving it as a way to de-stress + relieve the tension in my neck. I think it would make the perfect gift for your friends or family, or just anyone who sits at a desk all day (‍️). Who’s going to add @pranamat to their Christmas wish list this year?! #pranamat #ad
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Are you looking for a unique gift idea for your loved ones this holiday season ? @pranamat is an acupressure mat + pillow that helps with back pain, neck pain, headaches, and fatigue ‍️. I’ve been using mine for the last month or so as part of my nig

Vancouver, British Columbia
Random items in the fridge make the best kinda bowls 🥰. Lunch deets: leftover mashed cinnamon sweet potatoes, 2-egg scramble, sautéed spinach, 1/4 avocado, sauerkraut, parsley, hemp seeds, S+P ️. Hope you all have a wonderful Sunday loves!
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Random items in the fridge make the best kinda bowls 🥰. Lunch deets: leftover mashed cinnamon sweet potatoes, 2-egg scramble, sautéed spinach, 1/4 avocado, sauerkraut, parsley, hemp seeds, S+P ️. Hope you all have a wonderful Sunday loves!

Vancouver, British Columbia
Happy Saturday love bugs! What is everyone up to today?! I’ve got the Christmas playlist on @spotify , a cup of matcha  + am getting ready to spend a little time in nature today// Throwing back to this messy weekend plate: @naturespathorganic buckwheat waffles topped with plain Greek yogurt, warm blueberry-chia sauce, creamy peanut butter, hemp seeds, cacao + cinnamon.  To make the sauce: in a small saucepan, warm 1 cup frozen blueberries with approx 1/2 cup of water + a tbsp of chia seeds, stirring occasionally until SLIGHTLY thickened (almost like making chia jam, but just a bit more runny + with bigger chunks of bluebs 🤗)
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Happy Saturday love bugs! What is everyone up to today?! I’ve got the Christmas playlist on @spotify , a cup of matcha + am getting ready to spend a little time in nature today// Throwing back to this messy weekend plate: @naturespathorganic buckwhe

Vancouver, British Columbia
A couple days ago I mentioned that I teamed up with @westcoastpoke to create 3 delicious + nutritious poke bowls. The “Wellness Bowl” will be the feature bowl for the month of December, so if you’re in Vancouver stop on by + check it out (and tag me if you do!! ️). What’s in it? Lots of goodness like sockeye salmon + albacore tuna mixed with Thai chili, brown rice, mixed greens, seaweed salad, edamame, kimchi cucumber, avocado, wasabi aioli + a bunch of yummy toppings. It’s a spicier dish , but the pineapple really contrasts that flavor with some juicy sweetness . I always try to balance my meals, so all the ingredients come together to provide protein, omega-3s, healthy fats, complex carbs + fiber, and this one is no exception  happy Friday guys!
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A couple days ago I mentioned that I teamed up with @westcoastpoke to create 3 delicious + nutritious poke bowls. The “Wellness Bowl” will be the feature bowl for the month of December, so if you’re in Vancouver stop on by + check it out (and tag me

Westcoast Poké
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I just wanted to say a great big THANK YOU to each + every 100,000 of you . When I started this account I never once thought that it would lead me to where I am today. 3 years ago my boyfriend literally took my phone + made this account for me because I wouldn’t stop talking about how I wanted to start a food blog. I didn’t tell anyone about it for soo long because I thought people would think I was a weirdo for posting pics of food everyday (I have since learned not to care so much about what people think ). Fast forward to today, and I am so beyond humbled + grateful that so many of you are supporting something that I am so passionate about. For everyone who’s been along for the ride through my life in NYC , grad school, clinical rotations‍️, board exams, international moves️, and the start of my business , thank you SO much for keeping me motivated + focused on my vision through all the tough times. And for everyone just joining, I feel so incredibly lucky that I get to be a part of your health journeys. Since day one it’s been my goal to uncomplicate nutrition advice, to make cooking + healthy eating a little less intimidating, and to give you practical tips + ideas for how to do so. That will never change, and I can’t wait to see what this next year brings. Love you guys!!!️️️
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I just wanted to say a great big THANK YOU to each + every 100,000 of you . When I started this account I never once thought that it would lead me to where I am today. 3 years ago my boyfriend literally took my phone + made this account for me becaus

Vancouver, British Columbia
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@kalememaybe Yayyyy congrats beautiful lady! Love your account 💗💗💗

@confessionofadietitian Wahooooo love you ❤️

One of the most common requests I’ve received in my first official month of private practice (eek!) is for easy lunch + snack ideas to pack for work or school. I love sharing the principles of batch cooking + building a balanced plate with my clients (or glass container in this case ). Here’s an example of what this looks like for me:

Lunch: lacinato kale massaged with olive oil, lemon juice, salt + garlic powder, topped with 1/2 a baked sweet potato (complex carbs), 1 hard-boiled egg (protein), 1/4 avocado (fat), steamed baby beets, pomegranates + goat cheese 🥗. Everything other than the egg + cheese provide fiber as well, which really fills me up!

Snack: homemade trail mix with popcorn (fiber/carb), walnuts, pecans, pumpkin seeds (protein + fats), dried cranberries + dark chocolate chips for sweetness (often I’ll just break up a couple squares of dark chocolate instead . My fave is @greenandblacks organic 70% cocoa).

Hydration: WATER  !! This is a big one. It’s so important to stay hydrated throughout the day. I aim to fill my @swellbottle up about 6 times (that’s 3L of water). I like my water plain, but if you want a little flavor I suggest adding squeezed lemon, mint, cucumber, or frozen berries rather than purchasing flavored beverages. 
Now I wanna hear from you! What do you guys like to pack for lunch?!
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One of the most common requests I’ve received in my first official month of private practice (eek!) is for easy lunch + snack ideas to pack for work or school. I love sharing the principles of batch cooking + building a balanced plate with my clients

Vancouver, British Columbia
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@kalememaybe Wow packed food has never looked so good

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Toasting to Tuesday with a throwback to this sourdough pizza toast 🤤. Have you guys tried it ? So quick + easy to make! The full recipe can be found on my blog under the recipe index (link in bio) ️ Have a great Tuesday loves!
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Toasting to Tuesday with a throwback to this sourdough pizza toast 🤤. Have you guys tried it ? So quick + easy to make! The full recipe can be found on my blog under the recipe index (link in bio) ️ Have a great Tuesday loves!

Vancouver, British Columbia
Who wants one of these colourful poke bowls for lunch ‍️?! I’ve teamed up with my friends at @westcoastpoke to create 3 delicious + nutritionally-balanced poke bowls (1 of them is totally plant-based, too!) Head on over to their page to check out the IGTV video we shot of me creating the bowls + highlighting their nutrition benefits . If you’re searching for a quick + healthy lunch option in Vancouver, look no further . @westcoastpoke will be featuring these bowls for the next month - I’d love to know if you guys try them out 🤗!
CARRIE WALDER, MS, RD - @walderwellness Instagram Profile - inst4gram.com
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Who wants one of these colourful poke bowls for lunch ‍️?! I’ve teamed up with my friends at @westcoastpoke to create 3 delicious + nutritionally-balanced poke bowls (1 of them is totally plant-based, too!) Head on over to their page to check out the

Westcoast Poké
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@confessionofadietitian Nice!❤️

Happy Sunday . What’s everyone having for breakfast today?! I can’t get enough of cozy oatmeal bowls like this 🤗. My fave way to make them: cooking 1/3 cup rolled oats with 1 tbsp chia seeds, ~1 cup frozen berries (blueberries, raspberries, or blackberries), cinnamon + boiled water. Then I add a scoop of peanut butter, plain Greek yogurt, a sprinkle of nuts/seeds/cacao nibs etc, and a touch of sweetener (my fave is blackstrap molasses). It’s so creamy all stirred together + keeps me full for hours 🤤
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Happy Sunday . What’s everyone having for breakfast today?! I can’t get enough of cozy oatmeal bowls like this 🤗. My fave way to make them: cooking 1/3 cup rolled oats with 1 tbsp chia seeds, ~1 cup frozen berries (blueberries, raspberries, or blackb

Vancouver, British Columbia
Spent the morning catching up with a good friend about our lives in NYC + now I’m itching for a visit (not that I wasn’t already before) . What I actually ate this morning you can see on my stories 🥐, but sharing yesterday’s delish lunch bowl  massaged lacinato kale (with lemon, garlic, salt + olive oil), leftover roasted spicy honey carrots (full recipe on blog), a hard boiled egg, 1/4 avocado + sauerkraut ️. I hope you have a great weekend everyone!
CARRIE WALDER, MS, RD - @walderwellness Instagram Profile - inst4gram.com
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Spent the morning catching up with a good friend about our lives in NYC + now I’m itching for a visit (not that I wasn’t already before) . What I actually ate this morning you can see on my stories 🥐, but sharing yesterday’s delish lunch bowl massag

Vancouver, British Columbia