Contact | Frances Largeman-Roth

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🍇 PB&G SMOOTHIE 🍇
[ad] You know I ❤️ smoothies and I especially ❤️ ones with added benefits🤩 This PB&G smoothie combines creamy peanut butter 🥜 with frozen @grapesfromca for a frosty and delicious smoothie that supplies antioxidants and polyphenols, which contribute to overall health ✨ 👍 Plus, it tastes like your favorite treat😋
Here’s how to make it (makes 2 servings):
½ cup unsweetened plant milk
3 tablespoons creamy PB
2 tablespoons ground flaxseed
¾ cup red California 🍇, frozen
½ frozen 🍌
Blend all ingredients in a blender until smooth. Serve and enjoy!
#smoothierecipes
#smoothiesandjuices
#grapesmoothie
#antioxidants
#eatingincolor
#polyphenols
#breakfastsmoothie
#grapesfromca
#kidfriendlyrecipes
#easyhealthyrecipes
#plantmilk

👻 SPOOKY SNACKS! 👻
Halloween 🎃 is creeping up on us and my crew and I will be celebrating all week. We’ve got plenty of 🍭 in the house and there will be tons more soon, so I like to bring some fun and healthy Halloween treats to the table too.
Scroll through to see Frankenguac, a Halloween 👻 snack tray, mummy bars and festive yogurt bark. The link in my bio gives you all the steps for making these ghoulish treats 😁
And stick around, because there will be more frightfully good things coming your way this week! 🧛🏽‍♂️ 👿 👻🎃 🧙‍♀️
#healthyhalloween
#healthyhalloweentreats
#halloweentreatsforkids
#spookysnacks
#playwithyourfood
#frankenguac
#halloweenfood
#eatingincolor

🥜 NATIONAL NUT DAY!
You might be wondering which nut is the best for you. Here’s my take: They are ALL ⭐️ for one reason or another. They are not the same—so instead of focusing on the one you think is the BEST—just enjoy them all (unless you have allergies 🤧)
Here are a few highlights for each NUT superstar ⭐️ (per oz):
⭐️PISTACHIOS: 6g protein + 3g fiber. And you get 49 of them per serving!
⭐️PECANS: The ❤️ healthy fats in this holiday 🥧 fave help 👇 cholesterol levels
⭐️PEANUTS: At 7g protein/oz, these affordable nuts have the highest amount of protein in the bunch
⭐️WALNUTS: The only 🌳 nut that is an excellent source of ALA—the 🌱 form of omega-3
⭐️ALMONDS: 6g protein + 4g fiber and a rich source of calming magnesium
⭐️CASHEWS: Creamy and rich and high in polyphenols. They are also a smart snack for diabetics
❤️ them all? Great! Swipe to see my Spiced Nut recipe, which can be made with ALL the nuts and is 🤩 for the holidays and snack trays. link in bio😋
Did you learn anything new here? LMK😊
#nationalnutday
#nutlover
#pistachios
#walnuts
#peanuts
#almonds
#cashews
#pecans
#spicednuts
#healthyfats
#lowercholesterol
#everydaywellness
#nutritiontips
#sciencebasednutrition
#nutritionexpert
#healthysnacks
#omega3s
#hearthealthyfood
#hearthealthyfats

🥗 IT’S CHICKPEA DAY! 🥗
I feel like almost everyone has fallen in ❤️ with the pulse known as #chickpeas aka #garbanzobeans. And really, there’s SO much to 💛 about them!
💛 Chickpeas are a #sustainable crop because they use less 💦 and land than other protein crops
💛They’re super affordable 💵
💛They offer 7g of 🌱 protein per half cup serving, plus 6g fiber
💛 They’re free from the top 9 allergens 👍
💛They’re super tasty and versatile! Not only can you eat the bean, you can also use the liquid in canned chickpeas (Aquafaba) in desserts as a #vegan egg replacer 😁
I 💛 adding them to 🥗 to make them more satisfying. Tell me—why do you 💛 chickpeas?
#chickpeas
#chickpeaday
#plantbased
#plantbaseddiet
#plantprotein
#sustainableprotein
#sustainable
#sustainablefarming
#aquafaba
#hummuslover
#chickpeaorgarbanzobean
#chickpeapasta
#eatmoreplants
#allergenfree
#affordableandhealthy

BUFFALO 🦬 CAULIFLOWER
Here’s the deal: I grew up close to Buffalo and there were wings at nearly every party I went to. But I never 👎 liked them (sorry not sorry). The sauce smelled 😋 but I just wasn’t into the 🐔 part of it.
But I 🧡 the concept of Buffalo Cauliflower! All the flavor, none of the grossness and tons of bennies too😁 When I was researching recipes, I discovered that many of them still included 🧈 and 🥛, which are ingredients I like and use, but I wanted to come up with something completely 🌱 based, so here it is!
I also recently wrote an article for @todayfood that includes 7 🌱 based versions of tailgating faves. I had the pleasure of interviewing the talented 🤩 @carlaphall for the story. Grab the link 👆
Want the cauliflower for this weekend’s 🏈 watching? DM me!
#tailgatingfood
#footballfood
#cauliflowerwings
#buffalocauliflower
#plantbasedrecipes
#plantbasedfoods
#healthyfoodisfun
#deliciousbalance
#todayfood
#carlahall
#healthycomfortfood

TIME FOR A COZY FALL🍁 GIVEAWAY!
It’s the time of year when warm drinks become a necessity. And 🍀 for you I have you covered with 5 fabulous products from @califiafarms and a lovely 20-oz Rambler travel mug from @yeti to keep them warm in.
One winner will receive:
☕️ Mushroom 🍄 Coffee from Califia
☕️ Blond Roast Cold Brew black coffee from Califia
🥛 Barista Oat Blend from Califia
🥛 Maple 🍁 Caramel Almond Milk Creamer from Califia
🥛 Unsweetened Oat Milk Creamer from Califia
Blend up your favorite non-dairy ☕️ drink and keep it hot or cold in @yeti’s awesome travel mug, featured in their gorgeous new Sandstone Pink 💖 color. In honor of Breast Cancer Awareness Month, Yeti is donating up to $50,000 each to Boarding for Breast Cancer and Casting for Recovery through Sandstone Drinkware.
To enter:
1. Like this post 😁
2. Follow me and both brands tagged
3. Tag 2 friends who love warm drinks
4. Let me know what drink you would put in your new Yeti 😁
This giveaway runs through Thursday, October 21st, and the winner will be announced here on the 22nd. 🇺🇸 US entries only for shipping purposes please.
Good luck! 🍀
#giveaway
#fallgiveaway
#plantmilk
#mushroomcoffee
#oatmilk
#almondmilk
#getcozy
#warmdrinks
#coffeelover
#yetitumbler

PUMPKIN 🎃 SPICE SMOOTHIE
Because you know you need a #pumpkinspice smoothie in your rotation. This one is super creamy and packs a ton of goodies into one glass:
🧡 Beta-carotene strengthens #immunity and protects skin from the ☀️
🧡Lutein and zeaxanthin to protect your 👀
🧡100% of your vitamin C for the day
🧡6g of fiber to help you 💩
Blend it up!
1/2 C 🎃 purée
1/2 C🥛 of choice
1/4 C plain, whole 🥛 Greek yogurt
1 medium 🍊
1/4 tsp pumpkin pie spice
Handful of 🧊
Blend and enjoy! (Makes 1 serving)
🧡This is from my Smoothies & Juices book with @preventionmag
Are you into 🎃 as a smoothie ingredient or do you prefer it in desserts?
#pumpkinspice
#pumpkinspiceeverything
#fallflavors
#pumpkinsmoothie
#betacarotene
#sunprotection
#foodsforskin
#beautyfoods
#lutein
#zeaxanthin
#nutritionexpert
#westchestermoms
#smoothiesandjuices
#immunehealth
#immunesupport

SET YOURSELF UP to FEEL 😊
Seasonal Affective Disorder (SAD) affects 5% of Americans and is more common among women than men. SAD is linked to a biochemical imbalance in the 🧠 prompted by shorter, darker days.
Common symptoms of SAD include loss of interest in activities you usually enjoy, changes in appetite (eating more, craving carbs 🥖), changes in 😴, feeling 😢, difficulty concentrating and loss of energy.
While just 5% of people experience the most extreme version of SAD, many more of us have the “winter blues,” which is a milder version.
Instead of waiting until you feel 😞, try getting ahead of it with activities that are known to help.
🎨 Take a fun break: get creative with painting or arts & crafts
🏖 Book a trip: studies show that anticipating a vacay helps your mood 😁 just as much as going on the trip. Plan for somewhere with☀️
Brighten your 🏡: Make sure you have adequate lighting in your home. There is nothing that gets me down more than dim lighting! Sit near a 🪟 whenever possible. 🕯 can also help 😊 Talk to your doc about #lightbox therapy
Set a 💤 schedule: Going to 🛌 and waking up at the same time each day can help you get better 😴 overall, which will help with overeating and anxiety
Get outside and move: This helps you get more vitamin D ☀️ Sunshine boosts serotonin in the AM, which converts to melatonin that helps you 💤 in the PM.
Focus on vit D: Shorter days mean less exposure to the ☀️ which means our bodies make less of this important vitamin. Low levels of D have been found in people with SAD. Get more D with a supplement and with 🥚 🍣 🥛 🍄 and fortified 🥣
Do you feel down when the seasons change? If so, how do you feel better? I’d ❤️ to hear! and grab the link 👆 for more ways to feel good as we head into the colder 🥶 months.
#seasonalaffectivedisorder
#winterblues
#lighttherapy
#getoutsideandmove
#winterworkouts
#planforsuccess
#vitamind
#wellnesswednesday
#wellnesswednesdays
#everydaywellness
#serotonin
#sciencebasednutrition
#feelgood
#mindsetiseverything
#mentalhealthawareness

TREAT YOUR BODY RIGHT!
[ad] I ❤️ a treat, but I especially ❤️ one that loves me back. Grapes help take care of your body in so many ways, including supporting a healthy lifestyle.
Fresh @grapesfromca 🍇 are a tasty and calorie-smart way to support overall health. They’re refreshing and satisfying 😋 without added fat, sodium or sugar, like you find in lots of packaged snacks. Grapes are a natural source of antioxidants and other polyphenols, which support healthy cell function.
A ¾ cup of grapes serves up just 90 calories, plus grapes are linked to a variety of health benefits, including a healthy ❤️ 🧠 and skin.
Got 🍇 questions? Let me know how I can help!
📷 by @laurenvolo; 💄 by @melissaformicabeauty
#grapesfromca
#gowithgrapes
#unprocessedfood
#healthysnacks
#hearthealth
#hearthealthyfood
#brainhealth
#foodsforbrainhealth
#eatmorefruitsandveggies
#eatingincolor
#antioxidants
#polyphenols
#naturescandy
#skinhealthtips

WORLD MENTAL HEALTH DAY 🌎
On #worldmentalhealthday let’s remember that not every day feels great☀️ and that many of us struggle with the shadows in life sometimes.
Mental health is part of overall health and it’s something we need to focus on daily. Filling your plate with healthy foods, especially colorful fruits and veggies, 🍇 🍎 🫐 fatty fish 🍣, nuts and seeds can go a long way toward helping us feel better mentally. And regular exercise is one of the best mood stabilizers around.
It’s time to #endthestigma and take charge of your mental health. If you need help, don’t be afraid to reach out to a professional. And if you have a loved one ❤️ who is struggling, let them know it’s OK to ask for help.
Photo by @laurenvolo
#worldmentalhealthday
#mentalhealthmatters
#wellnessjourney
#lifeinbalance
#healthyfoodhealthymind
#moveformentalhealth
#mentlhealthishealth

🎃PUMPKIN-GINGER SCONES! 🎃
Let’s head into the long weekend with a 😋 treat, shall we? I’m in Idaho right now (check out the scenery 🏔 in my stories), but I’ll be making a batch of these Pumpkin-Ginger Scones as soon as I get home.
Some people think scones are hard to make, but that’s not true! Plus, I think they’re a nice change up from muffins. And these deliver all the PS 🎃 flavor you could want, Plus they have the spicy heat of crystallized ginger on top—so good! Don’t forget the added magnesium (great for your 💪🏽) from the 🎃 seeds😁
Grab the recipe at the link 👆 or DM me for it and I’ll send it right over. And save this post for Monday when you have the day off and wan to warm up your kitchen 🍂
#psl
#pumpkinspiceeverything
#pumpkinspicescones
#pumpkinspicerecipes
#pumpkinrecipes
#crystallizedginger
#pumpkinseeds
#fallbaking
#fallbaking🍁🍂
#betacarotene

LET’S END CHILDHOOD HUNGER!
As a mom and a nutritionist, it’s always devastating to learn about how many kids in this country are going hungry every day. The pandemic has made this problem even worse and right now, 13 million kids in America live in food insecure 🏡 This means that those households don’t have enough food for every family member to have enough to eat. This photo represents the toppling impact the pandemic has had on #foodinsecurity.
This problem is huge and 💔 That’s why I’m bringing attention to it with @generalmillscereal and @nokidhungry. You can participate in the #biggbreakfast challenge to help end childhood hunger.
Please join me in donating at the link 👆
Thanks @lizweiss for challenging me to join in. I’m challenging @michelledudash @notoriously.nicole.rd and @halsanutrition to build their own 🥣 box towers. And they don’t all need to be Big G cereals!
🙏🙏 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
#nokidhungry
#biggbreakfastchallenge
#foodinsecurity
#foodinsecurityawareness
#hungerinamerica
#pandemichunger
#kidsneedbreakfast
#feedhungrykids
#nutritiousbreakfast

BUTTERNUT & KALE LASAGNA
I feel like I turned around, IG crashed and now it’s suddenly fall 🍂 for real. Ok sweater season, I see you and give you my Butternut & Kale Lasagna😋
No, I don’t replace the lasagna noodles 🍝 with butternut squash. You could do that, but why? I like my carbs for 🏃‍♀️ and just for life energy 💥 Plus, I like the philosophy of what I can ADD to my recipes, not what I can take away.
If you agree, grab this yummy, cheesy recipe 👆 or DM me for it. I 🧡 that it gives me all the #comfortfood feels, plus extra fiber and immune supporting nutrients from the extra veggies 🥬
PS: In case you needed another reason to eat 🍝 it’s #nationalpastamonth 😁
#pastalovers🍝
#nationalpastamonth
#carblover
#butternutsquash
#butternutsquashrecipes
#kalerecipes
#dontcutcarbs
#sensiblenutrition
#healthybalance
#healthycomfortfood
#foodforcoldweather
#sweaterweather
#eatingincolor
#eatmoreplants

Why You Should Try 🪴 Gardening!
Happy Friday friends! I know it’s October 1st and that should mean a 🎃 post, but that will have to wait because I want to talk about why I’ve fallen in ❤️ with gardening 👩‍🌾
We lived in Brooklyn for 12 years and while we had outside space, we didn’t have space to 🌱 anything more than just a few flowers 🌸 Now that I’m in the burbs and we have an established garden, I’m enjoying learning how to care for it. I always feel better after working in the 🪴 and it turns out there are some real benefits:
🪴 Gardening is calming:
A 2011 study found that gardening helps lower cortisol levels more than reading after a stressful event
🪴 Gardening makes you 😊:
Not only does gardening improve your mood, it also boosts self-esteem. Studies have shown that people dealing with depression had significant improvements after spending time gardening regularly
🪴 Gardening helps you get vitamin D:
It’s not surprising that spending time outside helps you get more ☀️ But according to the EPA, most of us spend 90% of our time indoors, so we need to actively make time to be outside or else our bodies can’t make that super-nutrient, vitamin D.
🪴 Gardening is great exercise:
While it’s not as intense as 🏃‍♀️ it uses most of the major muscle group and as I discovered this year, weeding is a workout! Building some time into your schedule to garden can help you build 💪🏽
And if you have 👧🏻 bring them with you—gardening is an excellent way to introduce them to so many concepts, especially where food 🍅 comes from!
Do you enjoy gardening? Tell me what to 🌱 this fall. Bonus points if it’s 🦌 resistant!
📷 by @laurenvolo. Hair &💄by @melissaformicabeauty
#benefitsofgardening
#gardeninglife
#vitamind
#getoutside
#getyourhandsdirty
#diginthedirt
#gardenwithyourkids
#healthymovement
#moodboosters
#stressreducer
#plantsaremagic
#healthylifestyle

6 Ways to Take Care of Your Gut 😊
I’ve talked a lot about the importance of #guthealth for your overall health, especially immune health, so I wanted to deliver some actionable tips for actually improving the healthy of your gut👍
🥬 Include Probiotics in your diet: Those good bugs help fend off the nasty 🦠 that may be in your system. You can find them in yogurt, kefir, kimchi, sauerkraut, miso and kombucha. Aim for a serving each day.
🌾 Include prebiotic fiber in your diet:
prebiotic fiber is the fuel for the probiotics to do their job. You can find it naturally in 🍎 🥝 🍌 🧅 Jerusalem artichokes, asparagus, whole grains and seeds. And you’ll also find added prebiotic fiber, like inulin, in packaged foods. Aim to include these foods each day.
💤 Prioritize 😴: The NIH reports that 1 in 3 Americans don’t get enough sleep to stay healthy. Studies show that when our gut is out of balance, our 💤 can become disrupted. Take steps to get 7-8 hrs of sleep nightly. One tip: go to 🛌 at the same time each night 😊
🍫 Cut back on added sugars:
Sweets 🍪🍭🍰 are ok in moderation, but when we start leaning into them too much, it can wreak havoc on our gut by disrupting the balance of gut 🦠 Remember that the sugar in fruits🍌🍎 veggies 🌽 🌶 and dairy foods are not added sugars, but naturally occurring ones and come with lots of bennies👍
🏃🏿‍♂️ Get Regular Exercise
Daily movement 🚴 is beneficial in so many ways, including #guthealth. Exercise actually increases the diversity of good 🦠 in your gut and helps create the type of good bugs that support #immune function. Grab a buddy 🐶 and get moving!
🧘‍♂️Focus on Reducing Stress
Research has established a link between our gut and our emotions. Our 🧠 influences our gut and vice versa. I’m sure you remember times when stress and anxiety negativity affected your gut, right? It’s important to include self-care practices, like meditation 🧘 journaling, breath work and socializing in our daily routines 🙏
Which of these practices are you already doing for your gut? LMK!
#immunehealth
#guthealth
#guthealthmatters
#probiotics
#prebiotics
#sleephygiene
#selfcare
#braingutconnection
#stressreduction

HAPPY NATIONAL ☕️ DAY!
Hey ☕️ lovers—I see you out there! I’m drinking my Americano before my 7 am flight back home.
Coffee has a lot of perks beyond just keeping you alert. It’s rich in antioxidants and may help cut the risk of stroke, ❤️ disease, diabetes and cancer.
If you’re looking for more ways to use Java in your day, grab the link 👆 to my story on using ☕️ in recipes like overnight oats, popsicles and even 🍹
How do you take your coffee? I ❤️ Americanos!
#coffeelover
#nationalcoffeeday
#coffeebenefits
#antioxidants
#longevity
#everydaywellness
#healthyandhappy
#healthyrecipeshare
#coffeerecipes

HAPPY BIRTHDAY 🎂 LEO!
Leo turned 10 yesterday and even though it was #nationaldaughtersday yesterday, this post is devoted to him because he shares the spotlight with his sisters 👯‍♀️ all the time😁
When I found out I was having a son, I can’t say I was immediately thrilled. I just felt like I didn’t know what to do with a boy 🤷‍♀️ Would I have to pretend to like ⚾️ and video games? Raising a girl just came more naturally to me.
Luckily this guy has shown me that every boy is unique and has their own set of interests. His have included breakdancing, @wwe, Pokemon, 🏀 @diaryofawimpykid, and American 🥷 Warrior. He gets that I may not ❤️ all of his interests, but that I’ll listen to him explain them all to me😊 And no matter what, I will always ❤️ being his mom.
#tenyearsoldtoday
#ninjawarrior
#momof3
#boymom
#momlifeisthebestlife
#westchestermoms
#momlife

👋 SUMMER, HELLO FALL! 🍂
I could shed a tear 😢 for the pure 🤩 of summer (swipe for video of the kids), but I’m not gonna do that friends. Instead I’m going to hold all those special ☀️ memories in my ❤️ and look forward to next summer. And at the same time, I’m going to put my focus on what’s in front of me—enjoying fabulous fall 🍂 and all that it brings with it! 🍎 🎃 🥧 👻 🍁
And to make these darker mornings a little easier to wake up to, I’ll be making this #makeahead PUMPKIN-POMEGRANATE ONO. It’s super satisfying, has all the fall feels, and plenty of crunch on to from the pomegranate and pecans 😋
It’s made with:
🎃 puree
Vanilla
Pumpkin 🥧 spice
Brown sugar
Pecans
GF oats
Hemp seeds
Milk of choice
Pomegranate seeds
DM me for the link or grab it 👆
What helps YOU transition from summer to fall?
#overnightoats
#ono
#overnightoatsrecipe
#byesummer
#hellofall
#crispdays
#autumnflavors
#pomegranateseeds
#pecans
#fallrecipes
#highfiber
#antioxidantpacked
#fallfun
#summermemories
#seasonalfood
#eatingincolor
#hempseeds
#healthyeasyrecipes
#makeaheadbreakfast

⚡️ENERGY BOOSTERS! ⚡️
Happy Monday friends! You know I ❤️ my ☕️, but I realized I had been leaning into it a wee bit too much. If work/school/parenting/doing it all is catching up to you and you feel zonked 🥱 but don’t want to overdo it on caffeine, check out these ideas for feeling perky 😄 naturally:
⚡️Go for a short walk: Getting you blood pumpkins—even for just 10 min—will improve circulation and help you feel refreshed!
⚡️Eat a handful of walnuts: These nuts contain biotin, a B vitamin, that helps you metabolize energy ⚡️from the food you eat👍
⚡️Jumping Jacks: when you feel your energy headed south 👇 don’t grab a sugary snack or another cup of ☕️, do a set of 20 jumping jacks. This simple exercise elevates your ❤️ rate quickly and boosts blood flow around the body, making you feel more alert 😁
⚡️The scent of 🍋: Fresh and tangy, lemons are very stimulating to the senses. You can either slice a 🍋 open, or use lemon aromatherapy oil
⚡️Snack on fruit: An 🍎 🍌 or bunch of 🍇 are a smart thing to munch on when you start 🥱 The natural sugars in fruit can help to quickly boost energy levels
⚡️Water with mint: Dehydration can make you feel 😴 So grab a large glass of 💦 and add some fresh mint for an extra burst 💥 of aromatic freshness!
What helps YOU feel perky when you’re dragging? I’m a big believer in jumping jacks😉
#healthtipsandtricks
#nutritionistapproved
#tipsformoms
#thestruggleisreal
#lackofsleep
#mondaymotivation
#caseofthemondays
#energytips
#caffeinefree
#caffeinefreeenergy
#wakeupandsmile
#thejuggleisreal
#nutritionandlifestyle
#healthylifestyle
#feelbetterlivemore
#lemonwater
#movemore
#walnuts
#jumpingjacks
#eatthefruit
#citrusfruits
#getthebloodpumping
#healthyandfit
#everydaywellness

BUTTERNUT SQUASH PANCAKES 🥞
I am an absolute sucker for squash. I 🧡 ALL the varieties, from butternut to turban, and don’t even get me started on delicata 💕 And if you haven’t noticed, I enjoy incorporating it into lots of my recipes when it’s in season—even for breakfast 🥞 I 🧡 that beta-carotene boost to help keep the whole family healthy😊
These fluffy Butternut Squash Pancakes are crazy simple and 😋 and if you’re looking for #glutenfree recipes, they fit the bill for that too👍
They’re made with:
1 cup butternut squash
Cinnamon
Vanilla extract
Baking powder
Unsalted 🧈 or ghee
🍁 syrup
Sea 🧂
Almond flour
Walnuts
Have you ever tried butternut in your 🥞? Save this post and make a batch this weekend! Grab the recipe 👆 or DM me for it 🧡
#pancakerecipes
#gfpancakes
#almondflourrecipes
#puremaplesyrup
#veganrecipes
#thefeedfeedvegan
#familyfriendlyrecipes
#butternutsquash
#butternutpancakes
#betacarotene
#nutritionist
#healthyandtasty
#healthyandhappy
#balancedlifestyle
#walnuts

🏈 Game Day Eats! 🏈
Are you ready for football season? I feel like I just put our bathing suits 👙 away and we’re already into fall 🍂 but I can embrace that. And while I’m not a huge 🏈 fan (Go Bills!), I ❤️ how it gives us a reason to get together and eat 😋 food.
To balance out all the salty and savory game-day foods 🥨 make sure to add some 🍇 to the mix. And as we head into cold and flu season, it’s more important to put a focus on veggies and fruits, including 🍇, which support healthy immune function.
What’s your favorite game-day 🏈 snack? Grab the link 👆 for fantastic and fun snack ideas with grapes!
#cagrapes
#snackongrapes
#gamedayfood
#gamedaysnacks
#immuneboostingfoods
#coldandfluseason
#immunefunction

🥬 BUTTERNUT-KALE QUICHE 🧀
Last week I shared my #immuneboosting tips, which included eating plenty of foods rich in beta-carotene, as well as vitamin D. But of course, people don’t eat nutrients, they eat FOOD! And happily this gorgeous quiche delivers on both nutrients.
I like making 2 quiche at once—one for now and one to freeze for when life is too packed to cook. Quiche is a fave of mine because it literally works for all meals—breakfast, lunch & dinner😁
Grab the recipe for this easy & healthy dish 👆 or DM me for it.
Here’s to a healthy week everyone! 🙌🏼
#quicherecipes
#vegetarianrecipes
#eatmoreveggies
#nationalfruitandveggiesmonth
#betacarotene
#vitamindfoods
#immunehealth
#immuneboostingnutrients
#immuneboosters
#coldandfluseason
#stayhealthy
#healthylifestyletips
#kaleyeah
#healthyandhappy
#thefeedfeedvegetarian
#healthycomfortfood

😁HEALTHY CAN BE EASY! 😁
I know making changes to eat better can sometimes feel like work. But there are easy upgrades that don’t take a lot of time or thinking 🧠 but still provide a “quick win.” Have you tried:
🍇 Adding sliced grapes to your PB 🥜 sandwich instead of grape jam? You’ll add at least 1/2 a serving of fruit to your day and cut back on #addedsugar at the same time 👍
🥣 A regular bowl of cereal doesn’t always fill you up for long, but adding healthy fat from nuts, plus fiber from berries will keeping you feeling full and 😋 much longer
🍕 I will never stop loving 🍕 (I’m a New Yorker!), but I like adding some fresh arugula or baby spinach on top for more 🌱 and flavor. It makes a slice SO much more satisfying 😁
🥗 Plain veggies can be refreshing in a salad, but you’ll literally be hungry 20 min after eating them if you don’t add some protein 🥚 & fat 🧀 The next time you enjoy a 🥗 make sure to add an egg, some chicken or 🥩 beans or lentils. And the fat can be from EVOO, salad dressing, buts or cheese. Make sure you can still see the veggies 🥬 though 😂
Which one of these upgrades feels the easiest to you?
#healthhacks
#healthycanbeeasy
#healthycanbefun
#healthytips
#balancedeating
#easyideas
#healthylifestyle
#pizzalovers🍕
#satisfyingmeals
#healthynothungry
#eatingincolor
#reduceaddedsugar

💛TAKE TIME FOR YOU! 💛
This time of year is always busy, but with questions swirling around school and COVID, and global warming 🌎 issues hitting home more than ever before, I know so many people—myself included—who are more anxious 😬 than ever.
During #selfcaremonth, let’s take the opportunity to learn new ways to take care of ourselves. There isn’t one practice that works for everyone, so experiment with #meditation and #breathework and other practices to see what works for you. Exercise 🏃‍♀️ has always been my number one stress reducer, but I’ve added deep breathing 🧘 as another way to get back on track when life feels hard.
Need some help getting started? Grab the link👆to download my free SELF-CARE GUIDE today. It’s packed with 25 ways to start taking care of your most precious investment—YOU!
DM me with any questions!
#selfcare
#stressrelief
#stressmanagement
#crazyworld
#freehealthtips
#mindbody
#takecareofyou
#healthysleep
#nutritionexpert
#youtime
#lowercortisol
#freeresources
#covidstress
#selfcaremonth
#lifeinbalance
#everydaywellness
#pandemicstress
#lowercortisol

🚌 HERE WE GO! 📚
Never thought I’d see the day when my child would be wearing basically the same outfit I wore in 1991, but life always has a way of surprising you😁 And who know where Willa gets her long legs from—certainly not me.
For the first time ever, no one 😢 on the first day of school—not even me—I swear 🤞
Here’s to a great start to 2nd, 5th and 7th grades for my kiddos and to yours as well! May they be 😊 and healthy👍
And if you’re jonesing for a recipe today, grab the link to my Spice Girl 🎃 Muffins in my stories in a minute😋
Happy Back to School! 🍎
#schoolyear2021
#happybacktoschool
#nirvanaforever
#momof3
#middleschool
#unicornbackpack
#2ndgrader
#5thgrader
#westchestermoms
#healthyandhappykids
#healthyandhappylife
#purplehairdontcare

🍎 MAKE-AHEAD BAKED OATMEAL
This time of year is intense for a lot of reasons. Schedules are changing, kids are going back to school, and you might be taking in new challenges at work (or going into the office for the first time in ages!) if you’re feeling time-strapped, here’s my 🎁 to you this week😁
Cran-Apple Baked Oatmeal can be made ahead and reheated in the morning before school or work. Or take it with you on your commute. It goes well with a dollop of vanilla Greek yogurt for #extraprotein, or with some whipped cream or ice cream for dessert😋
Bennies:
🍎 Loaded with soluble fiber from the oats and 🍎 which will help keep you full for hours and promotes #guthealth
🍎 Contains cranberries, which have antimicrobial properties, which helps prevent UTIs
🍎The beta-glucan fiber from oats helps 👇 cholesterol levels, making this a ❤️ smart choice
🍎It’s make-ahead and #familyfriendly !
🍎It’s perfect for Rosh Hashanah if you’re celebrating the New Year. Shana tova!
Grab the recipe in the link 👆 or DM me😊 And all the best navigating the new school year!
#newschoolyear
#busiesttimeoftheyear
#makeaheadmeals
#makeaheadbreakfast
#bakedoatmeal
#appleoatmeal
#highproteinoats
#onthegomeals
#highfiber
#betaglucan
#seasonalrecipes
#fallrecipes
#familyfriendlymeals
#solublefiber

☀️ SEASONS 🍃
A friend once told me that she loved September because it has the most beautiful light. She was absolutely right! There is something almost magical 🪄 about the light in September—it’s a little clearer and prettier than at other times of the year. And with Willa’s self-described “terrible 💇🏼‍♀️” and my greys coming in, this September light is working it’s magic to make us look pretty darn 😊 Phoebe never needs any help😉
Tomorrow it will be all Pumpkin 🎃 Spice and smart swaps, but today let’s bask in the 💡
Happy Labor Day friends! 💛
#septemberfeels
#backtoschool
#savortheday
#septemberlight
#enjoythemoments
#thedaysarelongbuttheyearsareshort
#endofsummer
#cucumbercocktail
#familytimes
#sᴜᴍᴍᴇʀ2021
#friedsquashblossoms
#diningalfresco
#warmnights

💜 FIG HEAVEN 💚
Are you a fig lover? Lots of folks I know have never tried a fresh fig. If that’s you, pick some up this weekend and get noshing. Scroll through for an image of my Figgy Jam recipe (see below), plus some easy fig toast. Here’s why you should give them a try. And 🙏 to @cafigs for sending me these beauties😁
💚 They’re in season now!
💜They’re packed with 5G of fiber per serving (3-4 figs)
💚Figs offer 10% of your DV for potassium and 6% for calcium
💜They have a high concentration of phenolic compounds, which act as antioxidants, getting rid of damaging free radicals 👍😁
💚The best part—they’re 😋
FIGGY JAM
1 tsp finely grated 🍊zest
1/2 cup fresh 🍊 juice
1 pound fresh figs, quartered
1/4 cup 🍯 or agave nectar
Combine all ingredients in a medium saucepan and bring to a boil. Reduce heat to medium and cook, uncovered, until the mixture thickens and reduces, about 30 min. Store in the fridge with a tightly fitting lid (a mason jar works 👍) for up to a week.
#seasonalfruit
#eatingincolor
#highfiber
#benefitsoffiber
#antioxidants
#poweroffruitsandveggies
#eatmoreplants
#plantpower
#figjam
#diyrecipes
#easyrecipesathome
#figjamrecipe
#healthyandtasty

😊STAY WELL! 😊
I’ve been getting more media inquiries about #immunehealth again. It’s that time of year folks! The days are getting shorter, the kids are going back to 🏫 and since we’re all getting out and mingling more, you’re just more likely to be exposed to 🦠 that can make you 🤒
Here’s my list for how to keep yourself and your family 🧒🏼 👦🏽 healthy this fall. And don’t forget to grab the link 👆 to my immune-boosting checklist, which you can post on your fridge as a reminder😁
Vitamins C & D: Both are essential for immune health. You can find C in fruit and veggies 🍓 🥦 🌶 🍊 and D in 🥚 🍣 and fortified dairy 🥛
Beta-carotene: Try to get 2 sources each day, which is easy if you include 🥕 kale 🥬 🥭 and squash in your diet
Zinc: This mineral is also important for keeping your immune system intact and helping wounds heal. Find it in pumpkin 🎃 and other types of seeds, plus 🥩 🐔 🥛 and chickpeas
Hydrate: Keep those mucous membranes moist by drinking 💧broth, tea, and 100% juices. When your 👃🏼 dries out, it can’t trap 🦠
🧼 + 🤚: I know you are sick of this one, but keep at it!
Get more/better 💤 : Turn off tech at least an hour before 🛌, cut off caffeine by 2 pm or so, use lavender to relax and try #melatonin if you need some help
Move your body: whether it’s a walk, 🏃‍♀️ or time on @onepeloton, moderate exercise boosts immunity and👇 stress
Get outside: 🌲 Being outside helps cut the stress hormone cortisol and also helps you get some vit D ☀️ 🏔
Meditate/socialize safely: stress hormones suppress immunity and both of these activities 🧘🏻‍♀️ help 👇 stress. ☎️ a friend and make a ☕️ date for this weekend!
DM me if you have questions about my Immune Boosting Checklist! Let’s stay well friends😊
#immunity
#immunitybooster
#immunehealth
#sciencebased
#registereddietitiannutritionist
#vitaminsandminerals
#benefitsofwater
#benefitsofexercise
#healthyfamilies
#getoutside
#meditate
#sleephygiene
#bettersleep
#healthtips
#tipstostayhealthy
#fluseason
#keepyourfamilyhealthy
#hydrateyourself
#fallhealth
#vitamind
#zincbenefits

☀️SAVORING SUMMER ☀️
We just got back from vacay and here’s the photo dump😁 I almost didn’t post because I felt like I “should” get back to a nutrition post (and I also realize not everyone can take a vacation) but my crew is growing up fast 😢 and I want to celebrate them as they are in this moment, before 2nd, 5th and 7th grades begin and the hectic whirlwind that goes along with the school year.
Here are a couple of highlights from our trip:
🌲 Tree climbing @holidayvalley, which is why we have these harnesses on
💦 Swimming 🏊🏻‍♀️ at every possible moment, either at the awesome pools @holidayvalley or in the pond at the family cottage
🐶 Taking @latkethedoxie for his very first swim! No, he didn’t ❤️ it
🎂 Celebrating 🥳 my brother’s birthday and seeing family that we hadn’t seen in years
🏖 Getting my feet buried in the sand by Phoebe @chq1874
Making family memories is so important to me. They’re what we hold into during those difficult times. I hope you are takin a minute to make some memories of your own❤️
Please share your favorite moment of this summer in the comments ⬇️
#summer21
#familymemories
#theygrowuptoofast
#westernny
#holidayvalley
#chautauqualake
#familytime
#momtime
#momlife
#makememories
#backtoschool
#summermemories
#maketimetoplay
#savorsummer
#ellicottvilleny
#activekidsarehappykids
#healthyfamilies
#activekids

🌶 ZUKE NACHOS 🌶
Let’s try this again folks! I meant to post this video earlier, but only managed to post a still. That is what happens when you’re on vacay, but still trying to post😂 Lesson learned!
Ok, here’s my version of Zucchini Nachos, inspired by my SIL, who was recently diagnosed with Type 2 diabetes and needs lower carb options.
Thoughts? I think it’s a great way to get your #nachos on and get more 🌱 at the same time👍
Zuke Nachos
3-4 medium zukes, sliced into rounds
1/4 tsp salt
1/4 tsp paprika
1/4 tsp chili powder
1/4 tsp cumin
Kernels from 1 corn
1 cup black beans, smashed
1/4 to 1/2 cup canned jalapeño slices
1 cup grated Mexican blend cheese
1 avocado, diced
1/2 cup cilantro leaves
Preheat to 400F
Place zuke on a sheet pan and blot with a paper towel.
Sprinkle spice mix over zuke.
Bake 10 min. Remove from oven.
Top with corn, beans, peppers and cheese.
Bake for another 10 min.
Garnish with avocado and cilantro. Feast!
#nachos
#betterforyou
#zucchinirecipes
#zucchininachos
#diabetesfriendly
#diabetesfriendlyrecipes
#lowercarb
#eatmoreplants
#plantfocused
#vegetarianrecipe
#healthyandeasy
#sheetpanmeals

🌶 ZUCCHINI NACHOS 🌶
When I posted my first version of these #nachos in my stories earlier this summer, I got a ton of requests for the recipe. Here it is and you’re gonna want to save it!
I came up with this after my sister-in-law introduced me to the concept. She was recently diagnosed with type 2 diabetes and needs to lower her carb intake.
Here’s the thing—not only can you reduce carbs by using zucchini, you also increase your intake of 🌱 In my book we call this a win-win! 🎉
What are your thoughts? Chips only? You can also use a combo of chips and zuke👍
Zuke Nachos
3-4 medium zukes, sliced into rounds
1/4 tsp salt
1/4 tsp paprika
1/4 tsp chili powder
1/4 tsp cumin
Kernels from 1 corn
1 cup black beans, smashed
1/4 to 1/2 cup jalapeño slices
1 cup grated Mexican cheese
1 avocado, diced
1/2 cup cilantro leaves
1. Preheat to 400F.
2. Blot the zuke dry with paper towels—very important step!
1. Sprinkle spice mix over zuke.
2. Bake 10 min; remove from oven.
3. Top with corn, beans, peppers and cheese.
4. Bake for another 10 min.
5. Garnish with avocado and cilantro. 6. Feast! 😋
#nachos
#zukenachos
#zucchini
#lowercarb
#lowercarbrecipes
#diabetesfriendly
#easyhealthyrecipes
#eatmoreplants
#plantbased
#plantforward
#funplantrecipes
#nutritiontips
#glutenfreerecipes
#sheetpanrecipes

🍇 SNACK TIME! 🍇
In the 🚗 at my desk, on the 🏖 —pretty much anywhere—you know I love a good snack! And the snack that loves to go anywhere is @grapesfromca!
Refreshing 😋 and ready to go when you are, 🍇 make a super snack on-the-go or wherever you’re at.
What’s your favorite grape pairing? Mine is 🍇 + 🧀 Always a classic!
#snackideas #healthysnacks #healthysnacksforkids #cagrapes
#snacktime
#refreshingsnacks
#nutritiousfood
#carsnacks
#desksnacks
#cheeseandgrapes
#snackboard
#snacktray
#myfavesnacks

🍎 BACK to SCHOOL BOARD! 🍎
I know many of you are about to send your kiddos 🧒🏼 👦🏽👧🏻 back to school soon, so I’m popping in from vacation to share this 🤩 #snackboard idea.
#backtoschool can be a bittersweet occasion (bye sweet summer and no homework😢), so I like to bring a little excitement to the occasion.
🍎 include some tried-and-true faves like 🐜 on a log, gummy 🐛 (try lower sugar ones from @smartsweets), and 🍫 covered raisins
🍎Add protein to keep those kids satisfied! I included a mix of 🌱 based and animal based— 🧀 (@whispssnacks) and 🐄 (we like @applegate) and 🥚
🍏 Fruit 🍉 🍍 fairy 🧚🏻‍♀️ wands in ❤️ and ⭐️ shapes for your little superstars✨ Plus letter As made with 🍇 and some toothpick 🪄
🍎 Fill in with 🥨, better-for-you 🍪 and other fun, healthy snacks.
🍏Add in some mini smoothies 😋
Phoebe said this was her fave of all my snack trays😁 So how are you feeling about #BTS? 👍 or 👎 LMK—I feel a different emotion each day 🎢
#backtoschool
#bts
#backtoschoolsnacks
#healthysnacksforkids
#proteinsnacks
#antsonalog
#lowersugar
#funfoodforkids
#healthyandfun
#snacktrayideas
#snackboard
#snackmom
#snacktraymom
#westchestermoms

OUT of OFFICE!
Hey friends, taking a little break from IG because I’m on vacation with my family in Western NY. It’s taken about 3 days, but I think my shoulders have finally dropped back into their normal position and I’m getting into R&R mode. I’ve learned that even when we don’t think we’re “stressed out” we can be holding stress in places we didn’t even know was possible. Can you relate?
I’m taking the next 2 weeks to soak up the rest of summer ☀️To me that means:
🍦
🏊🏼‍♂️
Outdoor concerts 🎶
🏃‍♀️ on country roads
😂 with family and my oldest/dearest friends
Farmstand 🌽
📚
And whatever else we find that feels 🤩
I’ll be sharing the adventures in my stories and popping in here if I have something special to share. I hope you’re all making the most of your summers and soaking it all in! ❤️❤️❤️
#familyvacation
#ineedavacation
#griffissculpturepark
#softserve
#softservewithcherrydip
#westernny
#ellicottvilleny
#ellicottvillebrewingcompany
#timetounwind
#laughtherapy
#familyandfriends❤️
#beerloversofinstagram
#sweetcorn

💪🏽 FUEL YOUR BODY! 🏃‍♀️
Here’s the thing—you really do need to fuel your body to see the results of your workouts. If you don’t give it the building blocks it needs, it can’t repair itself or get stronger 💪🏽 What’s also true is that I don’t want you to stress 😩over what to eat after a workout because you don’t have time for that! Am I right?
Here’s what should be in your #postworkout meal or snack:
🏃‍♀️ CARBOHYDRATES: 🍞 🥯 🥣 🍚 🍝 🍌
🏋🏿‍♂️ FATS: 🥑 🥜 🧀 🫒
🏊🏻‍♀️ PROTEIN: 🥚 🍣 🥛 🥜
🧘🏻‍♀️ ANTIOXIDANTS: 🍊 🍇 🥝 🍅 🥬
You’re probably aware of the first 3 nutrients listed above, but you might be surprised to see antioxidants listed as well. While exercise is fabulous for us, it actually does cause the production of free-radicals, which can damage our cells, causing aging 😟 and leading to illness over time. So boosting your #postworkoutsnack with antioxidant-packed 🌱 foods is smart 🤓
Swipe through to see what these nutrients look like IRL on your plate. Then head to the link in the last slide or👆to download my FREE Summer Fitness Toolkit😁
LMK if you have any questions!
#wellnesswednesday
#workoutwednesday
#workoutwednesdays
#postworkoutmeal
#postworkoutsnack
#fuelyourbody
#flrtips
#nutritionpro
#nutritionistapproved
#registereddietitiannutritionist
#restandrecover
#freeresources
#carbsfatsprotein
#fightfreeradicals
#antioxidantpower
#eatmoreplants
#powerofplants
#eatingincolor
#healthysmoothies
#smoothiebowls
#avocadotoast
#almondbuttertoast
#grainbowls

🍫 DO MORE with S’MORES! 🔥
Happy #nationalsmoresday! You know I ❤️ a food holiday and this one is probably my family’s favorite one. What’s not to ❤️? 🍫 marshmallows, graham crackers and a campfire 🔥 is always a recipe for a great time😁
But if you’re looking to change things up a bit, I’ve got some 🤩 💡 for you!
🍫 Make a s’mores snack tray! In addition to the basics, add 🥜 butter, hazelnut spread, 🌈 sprinkles, fresh 🍌 , peppermint patties, and a selection of 🍫 (both milk and dark, and low sugar). Having everything on a board also makes it easy to serve to guests👍
🍫 Add fruit skewers to your board! They’re a wonderful addition for anyone who isn’t into roasting 🔥 marshmallows or who would rather eat some refreshing summer fruit. We like 🍇 🍉 🍈 and raspberries😋 but use whatever you have on hand. My kids enjoyed both (swipe through to see) very much😁
I hope you get to enjoy a s’more sometime very soon. LMK if this sparks ⚡️ any ideas for you!
📸 by @laurenvolo, hair and 💄 by @melissaformicabeauty, styling by me
#nationalsmoresday🍫🔥
#nationalsmoresday
#smoresboard
#snacktray
#snackboard
#familyfunday
#campfirefood
#summertraditions
#summerfun☀️
#fruitskewers
#funfoodforkids
#funfoodideas
#makehealthyfun
#rainbowsprinkles
#marshmallows
#grahamcrackers
#chocolategraham
#peanutbutterlover
#chocolatehazelnut
#westchestermoms

💥 FUEL YOUR BUSY WEEK! 💥
Something tells me that you’ve got a lot on your plate this week. Whether it’s BTS or getting ready to send the kids back. Or maybe you’re finally heading out on vacation and need to hit some deadlines before you go. Either way, I’ve got just the thing to streamline your mornings this week😁
My COLD BREW ☕️ OVERNIGHT OATS combine delicious oaty goodness with the coffee kick you need to start your day. You can follow the vegan recipe in the link 👆 as is, or adjust it as you like. For example, I added 1/4 teaspoon cardamom to the oat mixture and tried cashew 🥛 this time. I didn’t have flax seeds in hand, so I swapped in hemp seeds👍
Have you made ONO with cold brew? It’s one of my fave variations. LMK what you think!
#coldbrewcoffee
#coldbrewovernightoats
#onorecipes
#overnightoats
#overnightoatsrecipe
#veganrecipes
#cashewmilk
#cardamom
#mealprepping
#setupsunday
#sundayfoodprep
#mealprep
#makeaheadbreakfast
#veganbreakfastideas

🙏 MADE IT TO 5K—THANK YOU! 🙏
This 🎂 is for YOU because you helped me hit 5K followers! For me, this has never been about the numbers game—just about sharing any wisdom I have about eating healthy and staying in balance as a busy mom and small business owner.
I SO appreciate your support and feedback over the years❤️ And while I’m going on vacation next week, I’ll be back soon with easy 😋 recipes, wellness tips and more to get your fall kicked off right!
Please DM me with any requests you have for upcoming content. I’d ❤️ to hear it! And a special shout out to @glutenfree_maddiet for being my 5000th follower!
Please keep coming back for more friends and enjoy the 🎂 😁 Now back to handing that 📕 in, which is due TODAY!
#nutrition
#nutritionist
#rdn
#balancedlifestyle
#healthyandhappy
#healthyanddelicious
#vitality
#nutritionistapproved
#alwayseatthecake
#fitmomlife
#healthylifestyle
#smoothiequeen
#snacktray