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⚡️🫐 POWERED UP ONO 🫐 ⚡️
I’ve been getting a TON of questions lately about #proteinpowder—what it’s good for, how to use it, etc. I’m working in a piece about it for @todayfood and will share that when it’s up👍 For now, I’m sharing a fun and 😋 way to use it.
PRO TIP: If you’re already making overnight oats, swap out 1/4 cup of the oats with protein powder. I like using vanilla plant 🌱 protein, but you can try it with any kind you like👍 Depending on which one you use, it will add at least 10g of protein 💪🏽
To add another 7g of protein to your jar, start building it with 1 T of 🥜 or other nut butter.
Here’s the basic recipe. I used some really 🤩 blue spirulina mylk from @amylkshop, but you can use whatever 🥛 you enjoy 😊 This makes an excellent pre or post workout meal! ⚡️⚡️⚡️
1/4 cup PB, warmed in the microwave  13/4 cups rolled oats
1/4 cup vanilla protein powder
Pinch salt
1 cup blueberries
2 cups milk
1/4 cup 🥥 chips
1. Spoon 1 T PB into bottom of 4 jars.
2. Combine oats, protein powder and salt in a bowl. Divide among the 4 jars.
3. Add 1/4 cup 🫐 to each jar. Top with 1/2 cup 🥛 Place in the fridge overnight or for at least 3-4 hours.
4. Top with 1 T 🥥 and 😋
What’s your fave way to use #proteinpowder?
#preworkoutmeal
#postworkoutmeal
#proteinpowder
#veganbreakfastideas
#spirulina
#bluemilk
#plantmylk
#overnightoats
#ono
#pblover
#blueberriesblueberries
#eatingincolor
#coconutchips

😁MOOD-BOOSTING MAGNESIUM 😁
Welcome back to another edition of #moodboostingmonday! Each time I think about stopping this series, some new bad news rears its ugly head and I realize that we pretty much always need a mood boost, right? 😉
This week I’m putting the spotlight on a very special mineral—MAGNESIUM. Do you think about magnesium and whether you’re getting enough? The great news is that it’s in a lot of the foods you already ❤️ Here’s why you may want to add even more to your shopping 🛒
💤 Magnesium is involved with the sleep-wake cycle and is known to help with relaxation. Take a look at your diet and see if you’re getting enough. Women need 310-310 mg per day and men need 400-420 mg.
❤️ Studies have shown a link between a magnesium deficiency and high blood pressure. Folks who don’t get enough have elevated markers of inflammation, which can increase your risk of ❤️ disease. Eat up for the most important muscle in your body!
🍫 Magnesium-rich foods include almonds, cashews, spinach, yogurt, beets, 🍌 🥑 and yes, chocolate! You can also get magnesium in 🥣 🥔 whole wheat 🍞, black beans, edamame and 🥜 butter😋
I’m loading up on the👆to help with 😴 and relaxation.What’s your fave magnesium-rich food?
#moodboosting
#moodboostingmonday
#mondaymoodbooster
#mondaymotivation
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#goodmoodfood
#oatsforbreakfast
#wholegrainoats
#magnesium
#magnesiumbenefits
#foodsforsleep
#foodsforrelaxation
#mentalhealthmonday

😋 WEEKEND BRUNCH! 😋
One of my closest friends visited us yesterday for a lovely outdoor 🌸 (on the new @potterybarn couch) brunch and it felt like normal times. My kids were wrestling with each other, @latkethedoxie was stealing 🥓 but my friend and I chatted away through all of it 😁
I made a batch of these Mini Corn, Cheese & Basil Frittatas 🌽 🧀 🌿 for the brunch and I’m super glad that there are leftovers for the week😉 True, fresh 🌽 isn’t in season yet, but frozen works just fine. And if you don’t use them up within 3 days, you can freeze these frittatas (aka 🥚 bites) for up to 3 months 👍
Grab the recipe 👆 or DM me for it and Happy Sunday ☀️
#brunchbasics
#weekendbrunch
#eggbites
#outdoorcouch
#minifrittatas
#cornandbasil
#diningalfresco
#gruyerecheese
#lowcarboptions
#mealprep
#makeahead
#familyfriendlyrecipes
#eatingincolor
#weekendvibes

🌈 PICK ME UP BOWL 🌈
Ever have one of those weeks where you just don’t feel like you’re making any progress? I think mine likely had something to do with the fact that my kids didn’t go back to school till today, but I think I’m also struggling with balancing the work that needs to be done (must do’s) with thing I’d like to get ✔️(gardening 🪴 and spring 🧼 ).
I’ve felt like this before and what often helps me to refocus is a colorful 🌈 and nutrient dense meal that is just for me😁 I make sure I sit down to eat it without distractions and enjoy it😋 and then I clear off my desk and get to to must do’s, so I can get to the want to dos later😉
How do you refocus when you’re feeling scattered?
#mindfuleatingtips
#mindfulness
#colorfulfood
#balancingpriorities
#momof3
#eatingincolor
#nutrientdense
#brazilnuts
#berries
#mangomango
#kiwifruit
#buckwheat
#cacaonibs
#foodforfocus
#fuelyourself

☀️🌸 Well, Hello There! 🌸☀️
I’ve seen some new folks in the feed lately, so I wanted to pop in and say 👋 and share a little bit about me and what you’ll find here😊 PS: This photo was taken back when I lived in Brooklyn and actually got dressed in real clothes.
First, some faves (tell me if we have anything in common 😁)
🌸 Fave Flower—peony. Can’t get enough of them! Lucky 🍀 for me, our new 🏡 has some growing out front.
😋 Fave foods: Manchego🧀 and soft serve 🍦 with 🍒 dip from a shop in my hometown of Salamanca in Western NY. And pretty much any fruit on the 🌎
🥳Fave fun stuff: Reading 📖 fiction, going to amusement🎢 parks with my kids( 2 👧🏼 and a 👦🏻), getting 😘 from @latkethedoxie 🐶 and going to the 🎥 (hoping to start doing that last one soon!)
On this feed you’ll find easy, 🌈 🌱 focused recipes for the whole family. I am not about restriction or removing things you ❤️ from your diet. BUT I will share ways to improve your health and feel your best 😍 because we should all be living life to the fullest well into our 90s! 💃🏽 💃🏽 💃🏽
I want people to enjoy 😊 the food they eat and hopefully 🙏 gain some skills in the kitchen too👍 I also share articles I’ve written for @todayfood, @mindbodygreen and others.
I like to focus on the positive ✨ in life—you will not find me throwing shade at anyone or their beliefs here ✌️
If this sounds good to you, please come back for more! And drop a comment 👇 and let me know if anything resonated with you😁 OR if there’s something you’d like to see here.
Thanks for reading! 💖 And check out my website 👆 to sign up for my free newsletters and health guides🙏
📸 by @laurenvolo
#intropost
#foodphilosophy
#foodwriter
#recipedeveloper
#formerbrooklynite
#formermagazineeditor
#momof3
#westchestermoms
#doxiemom
#bookworm
#peoniesaremyfavorite
#fromcitytosuburbs
#smalltowngirl
#allarewelcomehere
#todayfood
#mindbodygreen
#cheeselovers
#rdnsofinstagram
#nutritionist
#registereddietitiannutritionist
#plantbasednutrition

😁 LET’S TALK ABOUT OATS! 😁
On this #moodboosting Monday, I wanted to talk about one of my very favorite ingredients—oats. They are an incredibly hard-working and versatile ingredient and I want to 🎉 them today as we transition into a new season.
🥣 Oats are loaded with soluble fiber that helps you feel fuller longer so you’re not reaching for a snack soon after your meal 👍
🥣 Oats contain B vitamins, which help your body convert the foods you eat into energy to burn 🔥
🥣That soluble fiber that oats are famous for might sound boring, but it’s pretty magical ✨ It’s called #betaglucan and it helps slow digestion, makes you feel satisfied ☺️ and full, and also binds with cholesterol and helps escort it out of your body. Think of oats as your own personal bodyguard 💪🏽
🥣Oats also contain phenolic compounds that act like antioxidants and help 👇 chronic inflammation that’s associated with ❤️ disease and diabetes👍
🥣Oats contain #prebiotic fiber, which help to increase the diversity of gut microbes 🦠 making for a healthy digestive system 😁 And yep—they also help you 💩
Are you a how oats fan or an ONO addict? If you’re looking to transition your hot bowl of oatmeal to overnight oats, check out my recipe for cold brew ONO in the link 👆 And have a 🤩 Monday!
#moodboostingmonday
#mondaymoodbooster
#mondaymotivation
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#goodmoodfood
#oatsforbreakfast
#wholegrainoats
#onorecipes
#overnightoats
#coldbrewrecipes
#coldbrewcoffee
#foodsfordigestion
#prebiotics
#healthygut
#healthyguthappylife

🐣🐰EASTER SNACK TRAY! 🐰🐣
If you’ve been following me for a while, you know I 💛 a snack tray😁This is my first Easter-themed one and my critics (aka my kids) thought I did a pretty good 😋 job👌
You’ll see that I included the Beet-Dyed Deviled 🥚 from yesterday’s post (recipe 👆). And I turned my Coconut 🥥 Macaroon Recipe into pink nests by adding 1 T of beet juice 🥤 to the recipe and then denting the tips with a 🥄 before baking. DM me if you need that recipe again. They are super easy—promise! 🌸
Wishing you and your families a wonderful 🐣 Easter and season of hope and all things new! 🐰🌸💛🌈🐣
#snacktray
#snacktrays
#snacktrayhowto
#snacktrayqueen
#eastersnacktray
#chocolatebunnies
#reeseseastereggs
#eggnests
#macaroons
#eastertreats

🐣EGGS, BUT MAKE THEM PRETTY! 🐣
I first created this recipe for Beet-Dyed Deviled Eggs 🥚 a few years back got @dominomag’s Color Issue. I gave it a fresh spin this year by dying the 🥚 after scooping out the yolks, which makes them red all the way through.
You can grab the recipe at the link 👆 or DM and. They are very festive on your Easter 🐣 🐰 or brunch table indeed!
#deviledeggs
#howtomake
#beetdyed
#deviledeggrecipe
#dijonmustard
#dominomag
#dominomagazine
#colorfulfood
#eatingincolor
#easterideas
#easterrecipes
#springrecipes
#brunchrecipes
#eggrecipes

🌱SEASONAL SPRING PRODUCE🌱
As an East Coaster, I’ve always been big on celebrating 🥳 each new season and what it brings to the table and plate 🍽
My latest story for @todayfood highlights 7 spring veggies that are in season now, plus 😋 recipes to use them in. Here are some highlights. You can grab the story at today.com/food or DM me for the link. And if you like the looks of this breakfast barley 🥗 the recipe link is 👆
🌱Asparagus: These stalks are loaded with folate (great for🤰moms) and choline (smart for your 🧠). Toss it up with 🍝 and 🍤 for a spring dinner😋
🌱Fennel: The flavor of this bulb is polarizing . Do you 💕 it or hate it? It’s great raw in 🥗 but also fabulous sautéed. And it contains potassium and magnesium—nutrients that are smart for your ❤️
🌱Leeks: They look like supersized scallions and can be a little intimidating 😳 but they’re delicious when cooked. Just make sure to wash 💧 super well! Leeks provide calcium for strong 🦴 plus lutein + zeaxanthin for 👁 health
🌱Peas: So sweet and tasty, these little green polka dots are fun to add to 🥗 🍝 and 🥚 dishes. Plus, they pack 9g of 🌱 protein per cup! 👍
Get the rest of the 🌱 list @todayfood!
#springproduce
#seasonalproduce
#springveggies
#leeks
#asparagusrecipes
#todayfood
#foodwriter
#breakfastsalad
#producetips
#nutritiontips
#eatingincolor
#flrnutrition
#freshpeas
#fennel
#freshrecipes
#plantprotein
#eatmoreplants
#plantpoweredathlete
#blackberries
#radishes

🥝🍌 BERRY-KIWI MATZAH 🥝🍌
Hey Passover peeps—getting sick of matzah 🫓 with cream cheese? Mix things up with a gorgeous combo of fresh berries & 🥝 & 🍌 Obviously, this would be just as amazing on toast 🍞😋
What are you putting on your 🫓 to keep things interesting?
#Passover
#matzahoftheday
#matzahchallenge
#matzah
#eatingincolor
#freshberries
#kiwifruit
#jewishfood
#modernjewishfood
#springholidays
#westchestermoms
#manischewitz
#almondbutter

✨ ⭐️ SELF-CARE PROS ⭐️✨
At first glance, it may seem that these women don’t have anything in common. One is a celebrity designer on @hgtv and @foodnetwork. One is a magazine editor @womansdaymag and author. One is a 3x @anwnation and strength 💪🏽 coach. All three are inspiring ✨and the one thing they have in common is that they prioritize self-care.
They know that part of the secret to their success is to set aside time in their week to take care of themselves through journaling, exercise 🏃‍♀️ or even just by saying “no” sometimes.
Oh, the other thing they have in common is that they’re all super NICE 😁 and shared their #selfcare insights with me for my Free SELF-CARE GUIDE. Download it today to learn more about how these amazing boss ladies take care of themselves. Grab it at the link 👆
And don’t forget to enter the self-care #giveaway—it ends today! details on Sunday’s post.
#chocolateandpeanutbutter
#lunabars
#guthealth
#yogabliss
#sootheyoursoul
#chocolateandpeanutbutter
#guthealth
#yogabliss
#sootheyoursoul
#journaling
#ninjawarrior
#taniyanayakdesign
#restaurantimpossible
#womansdaymag
#takingcareofyou
#womenwhoinspire

🍣 MOOD BOOSTING PROTEIN 🍣
First off, to my peeps who celebrate, Happy Passover! Smoked salmon on matzah 🫓 only takes second to smoked salmon on a 🥯 Am I right?
But beyond its deliciousness, salmon and other fatty fish 🐟 provide a proven way to boost your mood. Let’s dive in on this #moodboostingmonday!
🐟 Anxiety 😟 and depression are the most common mental health conditions in the world. Women are twice as likely to experience anxiety and depression than men. Unfortunately, these conditions are on the rise.
🐟Studies show that people who eat 🐠 regularly are 20% less likely than their peers to be depressed. Regular consumption is 8-12 oz per week (or 2-3 meals), which is exactly what the new @usdagov Dietary Guidelines recommend 👍
🐟Along with protein and omega-3 fatty acids, fish contains vitamin D, magnesium and zinc—all nutrients that are low in people who are depressed.
Are you a seafood 🍣 lover? What are your barriers to eating more of it? LMK and I can help you find ways to enjoy it more often! And check out @jennyshearawn’s excellent seafood recipes😋
#seafoodlovers
#vitamind
#zinc
#magnesium
#moodboostingmonday
#mondaymoodbooster
#mondaymotivation
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#goodmoodfood
#loxonmatzah
#eatmorefish
#loweranxiety
#boostendorphins
#smokedsalmon
#loxbagel
#mentalhealthawareness
#nutritionformentalhealth
#womenshealthmatters
#nationalnutritionmonth

🎉 GIVEAWAY COUNTDOWN 🎉
Happy #selfcaresunday! For those of you who have already entered my Self-Care Giveaway, keep posting those self-care practices and using the #flrselfcare tag. And for those of you who haven’t entered, you have 2 days left!
Swipe through to see all of the incredible goodies you can win from @justins @lunabar @blueapron @vital.you @edensgardenoils @thebloommethod @teavanatea @drinkdriftwell @craneandlion
And don’t for to download my FREE Self-Care Guide, filled with 25 ways to take care of YOU! This is especially for everyone who has been stressed out this past year—it’s your time to RELAX! 🧖‍♀️ Details below!
To enter:
🧘🏻‍♀️Like this post 😁
🍵Follow me and all the brands that are tagged.
☀️Tag 2 friends in need of self-care
✨ Go to the link 👆 to download My Self-Care Guide. Then use the hashtag #flrselfcare. The follower with the most posts wins! Here’s what you get:
😋2 boxes of @lunabar’s new 2.5g Prebiotics bar
🍵 A container of @teavanatea’s Lemon 🍋 Ginger Bliss herbal tea
🍫A TON of goodies from @justins, including their nut butter cups, 🥜 butter & more
💤 A 10-pack of @drinkdriftwell enhanced water beverage for relaxation
🍛 1 meal kit for 2 people from @blueapron’s new Wellness360 line
🧘🏻‍♀️ A quilted pullover, 7/8 tight and super cozy scarf🧣 from @craneandlion
💪🏽An awesome set of 3 resistance bands from @thebloommethod
🛀🏼 3 luxurious CBD-infused bath bombs from @vital.you
🌺 A set of 3 floral based essential oils from @edensgardenoils
The giveaway runs through Tuesday, the 30th, and the winner will be announced here on the 31st. 🇺🇸 US entries only for shipping purposes please.
#selfcarefirst
#selfcaregiveaway
#bettersleep
#mindbodysoulfitness
#selfcarepractices
#relaxation
#selfcaretips
#moveyourbodyeveryday
#bathbombsfordays
#essentialoilsforthewin
#chocolateandpeanutbutter
#lunabars
#guthealth
#yogabliss
#sootheyoursoul
#timeforyou
#resistancebands
#resistancebandsworkout

🫐 BLUEBERRY SMOOTHIE BOWL! 🫐
It’s the Friday before Spring Break and I wanted to share something fun 🤩 from my Smoothies & Juices book (link👆), PLUS I know many of you are getting back you your 🏃‍♀️ 🚶‍♀️ or 🚴 routine and need some recipes to help support your fitness goals. So here’s my Blueberry Cobbler Smoothie Bowl, which is SO creamy and delicious 😋 and packs in 25 G protein, which is an excellent amount to support muscle repair and growth post workout. Plus, it’s #vegan, so anyone can enjoy it👍
Makes 2 servings
1 cup frozen blueberries 🫐
1/2 cup unsweetened almond 🥛
1 1/2 scoops protein powder
2 T almond butter
1 tsp vanilla extract
In a blender, blend until creamy. Divide between 2 bowls.
Spoon 1/4 cup 🫐 onto each bowl. Top each with 2 T granola, 1 T sliced almonds and 1 tsp hemp seeds. Sprinkle with 1/2 tsp cinnamon and serve.
Do you make smoothie bowls 🥣 or do you prefer a straight up smoothie?
#smoothiebowl
#smoothiesandjuices
#smoothiesofig
#smoothiequeen
#proteinsmoothie
#blueberrysmoothie
#musclerecovery
#refuel
#antioxidantpacked
#frozenfoods
#smoothieforathletes
#smoothierecipes
#healthylifestyle
#veganrecipes
#veganathletes
#plantbasedrunners
#plantpoweredathlete

🥥🍫 COCONUT MACAROONS 🍫🥥
It’s nearly Passover friends! But even if you don’t celebrate, I think you should still treat yourself to a batch of these Chocolate 🍫 Dipped Coconut Macaroons. Here’s why:
🥥They take just 20 min to make
🥥They’re super easy—only 6 ingredients (including 🧂)
🥥They’re gluten-free, so suitable for most folks
🥥They’re lower in sugar 🍭 than most recipes because I use unsweetened shredded 🥥
🥥They are fluffy ☁️ of deliciousness 😋 If you’re an #almondjoy fan, you’ll like these—enjoy!
Grab the recipe link in the link 👆 or DM me for it😁
Tell me—have you made macaroons before?
#coconutmacarooons
#coconutrecipes
#unsweetenedcoconut
#lowersugarrecipes
#lowsugartreats
#passovertreats
#jewishfood
#healthybaking
#betterbaking
#glutenfreetreats
#passovercelebration
#springdesserts
#chocolatedipped
#lifeisbetterwithsprinkles

COZY BAKED PASTA 🍝😋
We’ve had some lovely ☀️ weather here lately, but any East Coaster know that we’re not out of the woods yet—Aprill will bring plenty of ☔️ and 💨 leaving us wanting a warm, comforting meal.
This Cheesy Baked Penne is perfect for these in-between months when you’re over heavy stews and roasts, but still want a hot meal the whole family will ❤️ The addition of baby spinach ups the fiber and iron, making it extra nutritious👍
This #vegetarian, Mediterranean-inspired main dish calls for regular semolina 🍝 but you can use whole wheat, chickpea or whatever kind you like😋
Grab the easy recipe at the link above or DM me for it! 😁
#whattocookwednesday
#easyfamilydinners
#vegetarianmains
#mediterraneandiet
#mediterraneaninspired
#babyspinach
#pastalovers
#bakedpasta
#springweather
#easyandhealthy
#familymeals
#wellnesswednesdays
#budgetfriendlymeals
#healthycomfortfood

🍓🌈RAINBOW TOAST🌈🍓
How do you like to do #toasttuesday? Plain and simple or fully loaded? I went fully loaded today (swipe to see the version with walnuts on top) because Passover starts this weekend and I’ll be switching over to matzah 🫓 starting this Saturday. I like 🫓 but it’s no sourdough😉
I used @justins as the base of this toast and loaded it up with a 🌈 of fruits: 🍌 🍓🫐 🥝 🍍 The fruit adds fiber, vitamin C, flavor, prebiotics & the big f-word, FUN!
BTW—you can still win a boatload of @justins goodies in my self-care GIVEAWAY, which ends on the 30th. Don’t forget to use #flrselfcare on your self-care posts! DM a me if you need help entering!
#toasttuesday
#fullyloadedtoast
#goodfats
#justinsnutbutter
#eattherainbow
#eatingincolor
#sourdoughbread
#veganbreakfastideas
#eatmorefiber
#prebioticfiber
#nationalnutritionmonth
#guthealth
#guthealthdiet
#healthycanbefun
#healthylifestyle

😁LAUGHTER IS THE BEST MEDICINE🤣
I’m a little late today (Monday 😔), but back for another #moodboostingmonday to help lift your spirits today and all week long ✨✨✨
One of the things I’ve missed this past year is 😂—real, true, pee your pants, lose your breath kind of laughing. That’s not to say there hasn’t been any fun at all—but I can’t wait to get back to being able to feel carefree and silly—and there’s good reason to do that. Here is why a good belly 😂 is important for your health:
😀In the short term, laughing stimulates your ❤️ 🫁 and 💪🏽, increases your intake of oxygen and boost #endorphins releases by your 🧠
😃Laughing activates and then relives your stress response, leaving you feeling relaxed afterwards 🧘🏻‍♀️
😁It stimulates circulation and aids muscle 💪🏽 relaxation, which bothe help you de-stress👍
😆Long-term, laughter may improve your #immunesystem by boosting neuropeptides that help fight stress ✨✨✨
😂Those giggles may help help relieve pain, increase personal satisfaction, connect with others ☺️, lower anxiety and improve your mood!
Need a good 😂? What’s your fave funny 🎥? You can never go wrong with Bridesmaids or a John Hughes movie 🍿 IMHO😁
Also, LMK if you’d like me to keep going with this series or if your mood has been sufficiently lifted. I’m here to help!
#moodboostingmonday
#mondaymoodbooster
#mondaymotivation
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#laughterisgoodforthesoul
#laughteristhebestmedicine
#johnhughesmovies
#loweranxiety
#boostendorphins
#laughmore
#laughmoreworryless

🌷🌷READY FOR SPRING? 🌷🌷
Of course you are! After the longest and most anxiety 😟 filled winter on record, we are finally headed for warm ☀️ weather, being outside and most importantly—having 🤩 FUN! That last one has been in short supply for many of us, but I know that’s about to change—can you feel it?
Why not celebrate 🎉 with a springy ONO? I was craving some yesterday, I I whipped up a batch. It’s nothing fancy, but it’s such a great way to kick off your day and make sure you’re getting a jump on your FRUIT & FIBER for the day. And since I wanted extra protein, I used half 🥛 and half yogurt. Here’s the basic recipe:
1 3/4 cups rolled oats
1/4 cup hemp seeds
Pinch of 🧂
1 cup vanilla whole milk yogurt
1 cup 🥛 or oat milk
1 cup 🫐
1 cup mix of diced🥭 🥝 🍓
1/4 cup 🥥 chips
1 1/4 T chopped pistachios
1. Get 4 jars ready.
2. Combine the oats, hemp seeds and salt in a large bowl.
3. Whisk the yogurt + milk together in a measuring cup.
4. Place 1/4 cup blueberries at the bottom of each jar.
5. Top with 1/2 cup of the oat mixture, then 1/2 cup of🥛 mixture.
6. Let sit overnight (or at least 4 hours). Top with diced fruit, 1 T 🥥 and 1 tsp pistachios. Enjoy! 😋
#springfoods
#readyforspring
#cantwaitforsummer
#ono
#overnightoats
#overnightoatsrecipe
#springfruits
#berries
#wholegrains
#eatmorefiber
#fillingbreakfast
#breakfastrecipes
#makeahead
#mealprepideas

😴 💤 NATIONAL SLEEP WEEK 💤😴
Are you getting enough sleep? Even before the pandemic, quality 😴 was in short supply in the US. Lack of sleep (not getting 7-9 hours in a 24-hr period) is linked to ❤️ attack, stroke, asthma, cancer, depression, diabetes and more. So how do we make sure we get more on the regular?
I’ve written written here before about all the #healthylifestyle steps you can take for better sleep, including cutting back on #caffeine and turning off tech an hour before 🛌, but I wanted to share some food-based ways to help you sleep better. You can check out the full list in my latest story for #todayfood 😁
⭐️ Sleep Superstars ⭐️
💤Oats: this whole grain is high in the amino acid tryptophan, which gets converted to serotonin, a #neurotransmitter that helps us relax. Skip the sugar (which can keep you up) and try a 🥣 before bed with some fresh 🍓 or 🥜
💤Tart 🍒: One study found that elderly folks who drank tart 🍒 juice twice daily for 14 days slept for 84 min longer. I’ll take that!
💤🍇: Turns out this refreshing snack contains #melatonin, which regulates the body’s sleep-wake cycle. Instead of having a sugary treat at night, munch on a bowl of 🍇😋
💤 🥛: Mom was right—as usual😉 But if you’re lactose-intolerant, try warm cashew milk, which contains magnesium, known to help with relaxation.
💤 🐟: The omega-3s and vitamin D in fatty fish like 🍣 and tuna are involved in regulating serotonin. Just another reason to eat 2-3 serving each week🙌🏼
Check out the story! It has links to articles from other RDNs, including @bonnietaubdix @nutritionistsam @keriglassman
#nationalsleepweek
#bettersleep
#sleepfoods
#foodsforsleep
#serotonin
#melatonin
#tryptophan
#magnesium
#eatmorefish
#omega3
#vitamindbenefits
#fattyfish
#todayfood
#sciencebacked
#nutritionexpert

☘️☘️ST. PATTY DAY SNACK TRAY☘️☘️
No need to fuss over it, just run to your fridge and cupboard and grab everything that is remotely GREEN☘️ Of course I’ll encourage you to include fruit 🍏 and veggies 🥒 but add in whatever YOU and your crew like! 🧁 🫒 🍭 🥜
And if you like the look of that green dip, It’s my yogurt-based Greek Green Goddess Dip with tons of fresh 🌿 💚 Recipe 👆 or DM me😋
Happy St. Patrick’s Day! ☘️☘️☘️☘️☘️☘️
#stpatrickssnacktray
#snacktray
#celebrateeveryday
#stpattys
#stpattysfood
#greenfood
#healthyandfun
#familyfriendly
#familyfriendlyfood
#greengoddess
#greekyogurtrecipes
#greekyogurt
#eatingincolor
#lifeisbetterwithsprinkles

🌱🍋THINK SPRING 🍋🌱
Ok, after a brief tease last week, winter is back and it might snow ❄️ this afternoon. March just loves to play us🤣
But even if it doesn’t warm up for another few weeks, I’m forging ahead with spring 🌸 flavors, like this fun little Pea & Smoked Ricotta #toasttuesday.
Healthy recipes don’t have to be complicated or time-consuming. They can be as easy as a schmear + fresh veggies. And I added some 🍋 zest and black pepper for a little added flavor. Got the smoked ricotta from @salvatorebklyn and it’s 🤩 The super chewy #sourdough English muffins are from @damgoodenglishmuffins 😋
What’s your fave schmear + veggie combo? 💚
#toasttuesday
#englishmuffin
#sourdough
#probiotics
#smokedricotta
#ricottacheese
#englishpeas
#eatmoreveggies
#eatingincolor
#lemonzest
#healthyeating
#healthyiseasy
#peaprotein
#plantpowered
#plantforward
#poweredbyplants

🌱💚TAKE A TECH REST DAY 💚 🌱
For this edition of #moodboostingmonday, I want to talk about the power of taking a tech rest day. At the end of last week, I was burnt out 😔 I had to put out a lot of energy on Friday (doing something I enjoy), and it left me feeling drained. I just couldn’t get back on screens 📱 👩‍💻 for at least a day. And that’s a good thing! My body and 🧠 were telling me it was time for a break—and here’s why we should all take a tech break at least once/week.
🌸 Stepping away from screens for 24 hours will help you feel better😊 Studies show that spending time on social media (which many of us need to do for work) has a negative effect on our physical and mental health and satisfaction with life😔 Taking a break is beneficial 👍
🌸Technology can be addictive, studies find. Brain scans show that spending time on screens 📱👩‍💻 activated the same neural 🧠 pathways as narcotics do. Taking a tech break can help break these patterns.
🌸If you find yourself distracted during the day, it might be the presence of your 📱 Even if you’re not using it, just having it next to you can make you feel less focused. Move it to the next room (or at least across the room from you 😉) when you need to focus 🧘🏻‍♀️ on a task.
BTW, the photo above was taken last summer when I took a big chunk of time off and away from tech. I haven’t been this relaxed in a while, but I look forward to doing a major unplug this summer ☀️ and will commit to doing mini breaks weekly. What about you?
#moodboostingmonday
#mondaymoodbooster
#mondaymotivation
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#techbreak
#takeatechbreak
#techshabbat
#techburnout

☘️☘️CHOCOLATE STOUT BREAD☘️☘️
If you’ve picked up some stout 🍺 for your St. Patrick’s Day celebration, put some to use in this delicious loaf.
I updated the OG recipe from Eating in Color 🌈 and instead of putting melted chocolate 🍫 on top for the swirl, I used some 😋 chocolate tahini from @thetahinigoddess and it was fabulous.
Bake up a batch for your St. Paddy’s party! And don’t worry—the booze 🍺 will bake off, leaving just that deep, nutty flavor from the stout. You’ll find the recipe on my homepage, or DM me for it😁 Happy Sunday! 💚💚💚
#sundaybaking
#chocolatebread
#stoutbread
#chocolatetahini
#tahinirecipes
#bakewithbeer
#bakingwithbeer
#guinnessbeer
#chocolatestout
#stpatricksday
#stpatricksdayrecipes
#wholegeainbaking
#eatingincolor

💚💚SMOOTHIE MUFFINS! 💚💚
As we get closer to St. Patrick’s ☘️ Day, I thought you might want to whip up a batch of my Emerald Muffins! Yes, they’re loaded with baby spinach and oats and are basically the muffin equivalent of a green juice, but they are also 💯 delicious! Even my picky kids reach for these every time I make them😋 They’re a super easy way to get more greens 🥬
If you’d like the whole recipe, head to www.franceslargemanroth.com and search “Emerald Muffins” or just send me a DM😁
#greenmuffins
#getmoreveggies
#nationalnutritionmonth
#greenfoods
#stpattys
#stpattysrecipes
#stpatricksdayfood
#springrecipes
#oatflour
#oatmuffins
#familyfriendly
#howtovideo

💚💚HAPPY RDN DAY! 💚💚
I am so proud to be a Registered Dietitian Nutritionist! And I ❤️ that we have a whole day that honors our profession. It may seem like glamorous work on IG, but you’ll find RDNs in all types of settings, from hospitals 🏥 to schools 🏫 to labs 🧪 to extended care facilities.
In my opinion, there is no better feeling than helping someone make a small change to what they’re eating that helps them feel better, be more energetic or happier😁 Food is life! ✨
I have so many incredible colleagues and friends in the RDN 🌎 Please scroll through to see a few favorite moments with them through the years, from the trapeze to the 🍊 grove to the 🍄 farm.
Here’s to being the food and nutrition experts and sharing our knowledge far and wide for the better! Please tag an RDN you know and 💚
#rdnday
#foodandnutrition
#nutritionentrepreneurs
#nutritionexpert
#nutritionpro
#nationalnutritionmonth
#sciencebased
#healthyeatinglifestyle
#foodismedicine
#fuelyourlife
#rdtobe

💚🌱SPRING TOASTS 🌱💚
I feel like there’s a lot to toast 🥂 to right now (happy #NNM and Women’s History Month) so I’m sharing some spring toast inspo😋 Spring will officially be here in less than 2 weeks 🌸 and it’s hitting 60 degrees ☀️here today! The 🪟 are open, the breeze is delicious and so are these tartines.
I 💚 making tartines (open-faced sandwiches) because they allow so much creativity and then you can show off the toppings without having a top to hide them. Clearly you can add a another layer of 🍞 if you like, but these are quite filling on their own. Some ideas:
🍣 & 🥒 & dill
🥚 & 🥒 & radish
🥑 & feta & pea shoots
Hummus & 🍅 & 🧂
Easy, right? What spring ingredients do you use to top your toast? thx to @squarerootsgrow for sending their lovely pea shoots🌱
#toasttuesday
#springingredients
#peashoots
#watermelonradish
#tartines
#healthyeatinglifestyle
#eatingincolor
#springinmystep
#nnm
#smokedsalmontoast
#healthyeatingisnotboring
#healthyeatingiseasy
#sourdoughbread
#avocadotoasts

💛MOOD BOOSTING MOVEMENT💛
First off—happy Women’s Day! I am 🍀 to have so many amazing women as friends, colleagues and family members—here’s to ALL of us! 🌈🌈🌈
Second—on this installment of #moodboostingmonday, I’m taking it back to basics. I’m sure it’s no surprise when I tell you that exercise is an amazing mood-booster. But let’s be honest, many of us, myself included, have found it challenging to prioritize it during this LONG 🥶 winter. But things are looking up ☀️ 🌸 🌳 and while days may be busier than ever, at least they’re getting longer and that means more opportunity to MOVE! 🧘🏻‍♀️💃🏽🏃🏿‍♂️🤸‍♂️🚴🧗🏼🚣🏼
🏃‍♀️ Just 5 minutes into an activity, people can notice a mood boost. So if those first 5 minutes feel hard, keep going—it gets better😁
🏃‍♀️Exercise releases proteins called neurotrophic factors, which cause nerve cells to grow and make NEW connections—and that boost in 🧠 function helps you feel better🤩 How cool is that?
🏃‍♀️Exercise can help improve moderate depression. And it doesn’t even have to be intense! Low intensity exercise that you do regularly works too. The 🔑 is to find something you like and keep at it! 😊
What activity are you excited to get back to when the weather warms up? I’m a 🏃‍♀️ and I do that year round, but I’m excited to do some gardening 🪴 this spring ✨
📷 by @laurenvolo
#moodboostingmonday
#mondaymoodboost
#mondaymotivation
#powerpose
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#moveyourbodyeveryday
#healthyactivity
#runwalkhike
#runnershigh
#brainbooster
#sciencebased
#runtheworld
#runtheworldgirls

💛MOOD BOOSTING MOVEMENT💛
First off—happy Women’s Day! I am 🍀 to have so many amazing women as friends, colleagues and family members—here’s to ALL of us! 🌈🌈🌈
Second—on this installment of #moodboostingmonday, I’m taking it back to basics. I’m sure it’s no surprise when I tell you that exercise is an amazing mood-booster. But let’s be honest, many of us, myself included, have found it challenging to prioritize it during this LONG 🥶 winter. But things are looking up ☀️ 🌸 🌳 and while days may be busier than ever, at least they’re getting longer and that means more opportunity to MOVE! 🧘🏻‍♀️💃🏽🏃🏿‍♂️🤸‍♂️🚴🧗🏼🚣🏼
🏃‍♀️ Just 5 minutes into an activity, people can notice a mood boost. So if those first 5 minutes feel hard, keep going—it gets better😁
🏃‍♀️Exercise releases proteins called neurotrophic factors, which cause nerve cells to grow and make NEW connections—and that boost in 🧠 function helps you feel better🤩 How cool is that?
🏃‍♀️Exercise can help improve moderate depression. And it doesn’t even have to be intense! Low intensity exercise that you do regularly works too. The 🔑 is to find something you like and keep at it! 😊
What activity are you excited to get back to when the weather warms up? I’m a 🏃‍♀️ and I do that year round, but I’m excited to do some gardening 🪴 this spring ✨
📷 by @laurenvolo
#moodboostingmonday
#mondaymoodboost
#mondaymotivation
#powerpose
#empoweryourself
#thepowerofpositivity
#doseofpositivity
#everydaywellness
#healthyattitude
#mindfulmoment
#upliftyourself
#westchestermoms
#positivitytips
#goodvibes
#starttheweekright
#healthymindhealthybody
#moveyourbodyeveryday
#healthyactivity
#runwalkhike
#runnershigh
#brainbooster
#sciencebased
#runtheworld
#runtheworldgirls

❤️SELF-CARE SHAKSHUKA❤️
Ok, it’s not really a thing. I made it up! But caring for yourself through making and eating nutritious food, like this #shakshuka, is a real thing. And it’s just one of 25 ways to take care of your Mind, Body & Soul 🧘🏻‍♀️ that are highlighted in my free Self-Care Guide (link in bio 👆).
And IYCMI, I’m running a Self-Care Challenge & Giveaway right now that goes through March 30th. Go to the OF post from March 2 for the details. You can win hundreds of $$$ worth of goodies from killer brands like @justins @drinkdriftwell @lunabar & more! And the winner will also get a @blueapron kit to make a 😋 wellness-inspired meal for 2 (like this one pictured here).
Just use the hashtag #flrselfcare in your next self-care post! And keep watching my stories to see ALL the 🤩 gifts.
Happy Sunday friends! 🤗
#selfcarefirst
#selfcaregiveaway
#bettersleep
#mindbodysoulfitness
#selfcarepractices
#relaxation
#selfcaretips
#moveyourbodyeveryday
#bathbombsfordays
#essentialoilsforthewin
#chocolateandpeanutbutter
#lunabars
#guthealth
#yogabliss
#sootheyoursoul
#timeforyou
#resistancebands
#shakshuka
#chickpearecipes

💛 NATIONAL NUTRITION MONTH!
You’ve probably been seeing lots of nutritionists post about NNM and that’s because it’s OUR month to talk about our favorite things—nutrition and food! Specifically, those foods that help us feel 🤩 and
help us do our favorite activities 🏃‍♀️ 🤸🏿‍♀️ 🚴
Earlier this week I had the opportunity to chat with over 25 TV stations about the importance of healthy eating and got to highlight some of my faves, including @peanut.butter.lovers @blueberries @minutericeus and @pearls_olives
🫐 🥜 🫒 🍚 🫐🥜🫒🍚
Is there a nutrition topic or question that you’d like to learn more about? For the RDNs who follow me—what’s your fave nutrition topic?
#nationalnutritionmonth
#nnm
#healthyeating
#healthychoices
#eatmorefruitsandveggies
#mediard
#nutritionistapproved
#nutritionistlife
#♥️mywork
#peanutbutterlover
#nationalpeanutmonth
#blueberries💙
#healthyconvenience
#mediterraneandiet
#olivesarelife

🍇 🍒 INFLAMMATION FIGHTERS 🍒🍇
Friends, please share and save this post😁 Ok, what’s the deal with inflammation? It’s good when it’s acute and helping a cut heal, but when it’s going on long-term (chronic) it wreaks havoc in our bodies and can contribute to ♥️ disease, cancer, Alzheimer’s disease, type 2 diabetes, IBD, arthritis, stroke and more.
So what can you do to lower the #inflammation in your body? Choosing more fresh l, while foods can go a long way toward dialing down the inflammatory response in your body. Here are some food to add to your routine to help:
🍇 The mix of flavonoids and resveratrol combine to fight free radicals
🍒 Studies show that cherries help prevent and decrease oxidative stress and inflammation in the body
Turmeric: The active ingredient—cut cumin—has been shown to help with symptoms of IBS, stomach ulcers, and Crohn’s disease
Chia seeds: These tiny seeds contain alpha-linolenic acid, a #plantbased omega-3, which has anti-inflammatory benefits
Ginger: Studies show that ginger can help with menstrual, migraine, and rheumatoid arthritis pain
🫐 These blue gems are loaded with anthocyanins, a type of antioxidant that counters inflammation
I ♥️ using ALL of these in my recipes, especially in smoothies (I devoted an entire chapter of Smoothies & Juices to inflammation). Which ones are your faves?
#fightinflammation
#inflammationrelief
#antiinflammatory
#inflammationfightingfood
#antiinflammatorydiet
#healthyaging
#healthylifestyle
#grapes🍇
#resveratrol
#cherries🍒
#turmericbenefits
#gingerbenefits
#healthysmoothies
#smoothiebenefits
#blueberrybenefits
#chiaseedsforhealth
#chiaseedsbenefits
#nationalnutritionmonth

🧘🏻‍♀️ 🍵 🌈SELF-CARE GIVEAWAY/CHALLENGE 🍵🧘🏻‍♀️🌈
Hey friends, it’s March and we’ve got a lot to look forward to this spring and summer! ☀️ But let’s face it, it’s been a rough winter for many of us and I know that there has been plenty of isolation, loneliness and cabin fever. So it’s time for some serious SELF-CARE! 🛀🏼
Here’s what we’re going to do:
I’m giving you a FREE self-care guide, filled with 25 ways to take care of your MIND, BODY & SOUL and then encouraging you to post all of your self-care practices through March 30th. The person with the most tagged posts wins!
Swipe though to see all the amazing products to help you get outside, sleep better, boost your gut health, calm your nerves and more! Brands include @blueapron @drinkdriftwell @vital.you @edensgardenoils @thebloommethod @teavanatea @justins @craneandlion and @lunabar ✨✨✨✨✨✨✨
To enter:
🧘🏻‍♀️Like this post 😁
🍵Follow me and all the brands that are tagged.
☀️Tag 2 friends in need of self-care
✨ Go to the link 👆 to download My Self-Care Guide. Then use the hashtag #flrselfcare. The follower with the most posts wins! Here’s what you get:
😋2 boxes of @lunabar’s new 2.5g Prebiotics bar
🍵 A container of @teavanatea’s Lemon 🍋 Ginger Bliss herbal tea
🍫A TON of goodies from @justins, including their chocolate-covered nut butter cups, 🥜 butter & more
💤 A 10-pack of @drinkdriftwell enhanced water beverage for relaxation
🍛 1 meal kit for 2 people from @blueapron’s new Wellness360 line
🧘🏻‍♀️ A quilted pullover, 7/8 tight and super cozy scarf🧣 from @craneandlion
💪🏽An awesome set of 3 resistance bands from @thebloommethod
🛀🏼 3 luxurious CBD-infused bath bombs from @vital.you
🌺 A set of 3 floral based essential oils from @edensgardenoils
The giveaway runs through Tuesday, the 30th, and the winner will be announced here on the 31st. 🇺🇸 US entries only for shipping purposes please.
#selfcarefirst
#selfcaregiveaway
#bettersleep
#mindbodysoulfitness
#selfcarepractices
#relaxation
#selfcaretips
#moveyourbodyeveryday
#bathbombsfordays
#essentialoilsforthewin
#chocolateandpeanutbutter
#lunabars
#guthealth
#yogabliss
#sootheyoursoul
#timeforyou
#resistancebands

🌸SPRING CLEAN YOUR DESK 🌸
I’m a little late on this #moodboostingmonday, but I’m here with a fun message—getting organized can #boostyourmood and actually help you eat better—for real!
🌸Getting organized can help you feel less depressed and stressed out.
🥗 An organized work space actually helps people make better decisions when it comes to snacking and meals.
I’m one of those people who ❤️ a clean 🏡, but sometimes I don’t like to take the time to clean because I have “more important” things to do (anyone else?). But I’m gonna try to keep to a cleaning 🧼 and organizing schedule this month to boost my productivity ✨ and make smart food choices all month long 🙌🏻🙌🏻🙌🏻
And a heads up that I’m coming atcha with a REALLY fun 🤩 challenge & giveaway tomorrow, so check back!
#moodbooster
#mondaymotivation
#mondaymoodbooster
#getorganized
#cleanyourdesk
#cleanhouse
#springclean
#boostproductivity
#yourbestlife
#tidyup

🍿 😋 COCOA SPICED POPCORN! 😋🍿
Watching the @goldenglobes tonight? Even though I barely got to watch anything that’s nominated, I ❤️ a good #tinafey and #amypoehler collab. And of course I enjoy any opportunity to eat 🍿 especially when it’s a flavorful spiced one like this Cocoa Spiced 🍿!
The really key to spice coverage on air-popped 🍿 is to put it on a sheet pan and spray it with EVOO. And if you make too much, don’t fret, it will stay crunchy in an airtight container for 2-3 days😋🍿😋
Here are those ingredients again:
8 cups popped 🍿
EVOO spray
1 T cocoa powder
2 tsp powdered sugar
1/4 tsp cinnamon
1/4 tsp salt
1/4 tsp Tajin
Do you guys want more flavored 🍿 recipes? LMK!
#popcorn🍿
#goldenglobes2021
#awardseason
#flavoredpopcorn
#foodreels
#nutritionistapproved
#easyrecipes
#healthysnacks
#wholegrainsnacks
#tajin
#spicypopcorn
#eatwellbewell
#moviesnacks
#redcarpetfashion

🎉 HAMANTASCHEN HOW-TO! 🎉
Purim started last night friends and that means it’s time to whip up a batch of Hamantaschen! If you’ve never had one, these triangular cookies are the traditional thing to eat for the Purim holiday. My foolproof recipe is based on my mom’s, which is why it’s called Oma’s Hamantaschen.
The dough is flecked with 🍊 zest and the prune filling is flavored with 🍋 It’s SO good and the best part is that you can use any leftovers to spread on toast 👍 And if you’re somehow not a prune fan, you can fill them with apricot or raspberry jam.
Grab the full recipe at the link 👆 or DM me for it😋 You can also find a how-to video on my @youtube channel, The Milk & Honey 🍯 Kitchen with Frances😁
#hamantaschen
#hamantaschenrecipe
#purim
#jewishfood
#prunefilling
#prunes
#traditionalrecipes
#handmedownrecipes
#foodreels
#thefeedfeedbaking

💚☀️ SO. READY. FOR. SPRING! ☀️💚
We’ve got ☀️skies here friends and I hope you do too, wherever you are. As the piles of ❄️ melt, that might mean you’re getting back to your 🏃‍♀️ walking or 🚴‍♀️ routine. And getting more active means you’ve got to fuel that body! 💚💚💚
I think you’re gonna 💚 my Green Apple 🍏 Smoothie from my book, Smoothies & Juices. Here’s why:
💚It’s protein-packed to support your 💪🏼 The recipe calls for whey protein, but you can use any protein powder you like that you can digest well
💚This sipper also provides 🌱based iron from the baby spinach and the nut butter. This is especially important for 🏃‍♀️ who have higher iron needs because they lose more of this mineral
💚It’s tart-sweet and goes down easy after a workout!
Green Apple Smoothie
Makes 1 serving
1/2 🍏
1 cup baby spinach
1 scoop unsweetened whey protein powder
1 T nut butter of choice
3/4 cup 💦
Handful of ice
Combine everything until smooth. Serve in a tall glass and enjoy😋
Tell me—are you back outside for workouts or is it still too cold? I’m hitting the streets, but the trails are still too 🥶 Soon though!
#greensmoothies
#smoothiesforrunners
#vegetarianiron
#veganrecipesforhealth
#plantbased
#plantbasedathlete
#healthysmoothies #smoothiebowlrecipe #smoothietime #smoothieoftheday #smoothielife #smoothielovers #smoothiebowlrecipies #smoothiedetox #smoothieideas #smoothieaddict #greensmoothies #smoothieprep #smoothiequeen #smoothiebreakfast #smoothiebowllove #smoothiegoals #healthysmoothie #soothieinspo #vegansmoothie #breakfastsmoothie #smoothieheaven #fruitsmoothie #smoothieaday #protiensmoothie

😋 🍌 HAPPY BANANA BREAD DAY! 🍌
Thank you banana bread, for holding our collective hand during the pandemic. There were days when the only thing we had to look forward to was a warm 🍞 flecked with chocolate chips 💛 You continue to help keep things naturally sweet during cold winter ❄️ days. We’ll always appreciate you 🙏
Want to make the golden 🍌and wholesome loaf here? Grab the recipe in my bio👆 or DM me😋
#bananabreadrecipe
#nationalbananabreadday
#foodgratitude
#bananabreadlover
#wholesomerecipes
#familyfriendly
#familyfriendlyfood
#chiaseedsbenefits
#cutfoodwaste
#wholegrainbaking
#healthycomfortfood

🫐 😁 MONDAY MOOD BOOSTER 😁🫐
Wanna dive in? Me too! These are some sweet, juicy blueberries that I picked a couple summers ago in Western NY at the same berry patch I used to pick at with my mom when I was a 👧🏼
Obviously 🫐 are 😋 and fun to eat, but DYK they can also help boost your mood?
🫐 These little berries get their hue from anthocyanins, which are a type of flavonoid
🫐Anthocyanins have shown promise for helping to reverse age-related cognitive 🧠 and motor function decline
🫐And yes, studies have found a link between the anthocyanins in blueberries and mood. The more you have in your diet, the lower your risk of depressive symptoms. And a study done in kids ages 7-10 found a positive effect on mood after having a blueberry-rich drink.
🫐Buy them frozen or fresh and blend them into smoothies (my fave), add them to muffins or pile them on top of your yogurt or 🥣 bowl
Who else wants to dive in? 😁🫐😁🫐
#moodboosting
#mondaymoodbooster
#moodboostingmonday
#goodmoodfood
#gethappy
#feelgoodfood
#flavonoids
#anthocyanin
#blueberries💙
#eatingincolor
#plantpigments
#goodfoodnews
#moodlifter
#moodbrightener
#beatabadmood
#wellnesstips
#flrtips
#berrypicking
#westernny

😋 🍁 IT’S MUFFIN DAY! 🍁😋
It’s often muffin day at our 🏡 but today is actually National Muffin Day! And since I know you’re looking for a reason to turn on the oven and warm up your kitchen today, may I suggest you make a batch of these MAPLE-PUMPKIN MUFFINS?
Grab the easy, 20 min recipe in my bio 👆 or DM me for it. I’m headed to the kitchen to make them with my last can of 🎃😉
#nationalmuffinday
#pumpkinmuffins
#maplerecipes
#pumpkinrecipes
#highfiber
#highfiberfood
#betacarotene
#20minrecipe
#eatingincolor
#nutritionistapproved