Take 10 with Rachel Cohen, Registered Dietitian

Today I’m bringing you the first installment of probably my very favorite series I’ve ever run on FPTP. Every Tuesday in the month of January, I’ll be featuring an inspiring gal who works in the fields of health and wellness. I know each of these ladies personally, and they are all incredible. Today we’re starting with Rachel Cohen, who is a Registered Dietitian specializing in Eating Disorders. She is going to fill us in on what she eats, her words of wisdom when it comes to healthy eating, and lots more. Let’s dive into it, shall we?!

from prosecco to plaid: When did you first become interested in nutrition and what inspired you to do so?

Rachel Cohen: From a very young age, I have always loved vegetables. My mom still loves to tell the story of how I would go to a particular family friend’s house as a young child (around the ages of 3-7 years old), and when they served dessert, I would always ask for cherry tomatoes and cucumbers instead. As I got older, I started to enjoy cooking, making mostly heathy, balanced meals. I love cooking for myself and for others, showing friends and family that eating heathy can be delicious. Once I learned there was a career that involves food, balanced eating and working with others, I was sold! Also, growing up, I had a very close friend who had an eating disorder. I always felt concerned for her, yet helpless on what to say or do. I wanted to learn how to help those like my good friend. When I was in school to become a dietitian, it was clear that I wanted to work with individuals with eating disorders to help make a difference in their lives. It was exciting to learn how to help those who need it, and now it is fulfilling to utilize that knowledge and help those who can benefit from it.

FPTP: What/who inspires you on a daily basis?

RC: My clients! They are the most courageous and brave individuals I have ever met! It is not easy to have an unhealthy relationship with something that is ever-present in our everyday lives, but they continue to show up every day to Center For Discovery to work on themselves, and that is truly inspiring.

FPTP: Walk us through a day in your life when it comes to what you eat.

RC: Every day is a little different, but I will do my best! For breakfast, I love avocado on whole grain bread with sliced tomatoes and salt and pepper on top, along with a piece of fruit. So delicious! For lunch, I usually have a grilled vegetable and mozzarella panini, a grilled chicken and vegetable burrito or a salad. I love including some sort of grain in my salad, like brown rice or quinoa, protein such as black beans, edamame or chicken and a serving of heathy fats such as avocados. For dinner, some of my go-to recipes include (i) chickpea or chicken tacos with lots of toppings including rice, grilled onions and salsa, (ii) lettuce wraps with ground turkey, (iii) baked potato bar with lots of toppings including grilled chicken, grilled veggies, and cheese, (iv) stuffed bell peppers with quinoa and black beans and (v) putting my own spin on “chipotle bowls” at home. I typically have 2-3 snacks per day. Typical snacks include hummus with veggies, fruit and nuts, cheese and crackers, popcorn with parmesan cheese and edamame with sriracha.

FPTP: What is most important and what are your words of wisdom when it comes to a healthy eating regimen?

RC: Everything in moderation! It is important to listen to your cravings, and enjoy ALL foods in moderation, balance and variety. Depriving yourself of food that you may view as “unhealthy” or “less nutritious” often causes overeating or binging on those foods. Another part of my healthy eating regimen revolves around trying to include a balance of carbohydrates, protein and fat in most of my meals to make it satisfying.

FPTP: What are your favorite healthy, but delicious, snacks?

RC: Some of my go-to snacks are already listed above. Other heathy and delicious snacks I like are spaghetti squash with olive oil and balsamic vinegar (adding roasted tomatoes and mozzarella cheese is a plus!) and guacamole with veggies/chips and/or sliced cucumbers with fresh lime juice and salt and pepper on top. A newer snack I have been enjoying lately is sweet potato fries with a chipotle yogurt dipping sauce.

FPTP: Do you have any New Year’s resolutions?

RC: No, I did not make any New Year’s resolutions. I think it is important to set goals and challenge yourself on an everyday basis, not just at the beginning of every year. However, I do love that New Year’s gets people to start thinking about their own long-term and short-term goals.

FPTP: What quote do you try to live by?

RC: “What lies behind you and what lies in front of you, pales in comparison to what lies inside of you”- Ralph Waldo Emerson

FPTP: How do you unwind and relax?

RC: I have always enjoyed having a good balance between alone time and time with friends and family. When I really need to relax, though, I love the routine of spending an afternoon curled up on the couch watching my favorite TV shows, followed by having a nice, relaxing dinner with my husband and/or with friends and family (and, of course, with a glass of white wine in hand)! Another way I love to unwind is going on long walks outside with my husband or a close friend and just talking, getting some fresh air and exercise. Whenever something is on my mind, it always feels so great to talk everything out (to a supportive ear), while getting a small work-out in. It’s a win-win scenario!

FPTP: What’s your favorite place you’ve ever traveled and why?

RC: Florence! I studied abroad there in college and love the Italian culture. I love the food, the lifestyle, the scenic views, the cobblestone walkways, the quaint streets…the list goes on and on! I can’t wait to go back one day!

FPTP: What are you most looking forward to in 2016?

RC: Traveling! I have always loved to travel, and this year there is a lot to look forward to.  In 2016, I have two girls trips planned, two bachelorette parties (my sister-in-law is getting married!), a few destination weddings and a beach vacation in the works!  This year is already off to an amazing start and I cannot wait for all the fun adventures with close friends and family that I am anticipating.

Thanks, Rachel!