Print/Online | Frances Largeman-Roth

BITE CLUB - Dietitians reveal what they keep in their freezers, fridges, and pantries for smart snacking.
Here's Why It's So Important to Make Sure You Drink Enough Water on Your Wedding Day
Frances shares her picks for lower calorie beers with Prevention
25 Healthy Road Trip Snacks Nutritionists Swear By
Best Veggies for Kids
Best Proteins for Kids
HealthiNation

5 Breakfasts From Around the World
Health

Ditch Added Sugar & 6 Other Ways to Encourage Healthy Eating
Health

Pure Joy
HGTV magazine

How Long Do Things Last?
Redbook

Eat Better & Love It
Health

Good News About Nitro Coffee
Greatist

7 Easy Ways to Cut Sugar
Good Housekeeping

Outsmart Your 4 pm Slump
NY Post

The Hidden Dangers of Following a Mono Diet
pop sugar

Foods That Help Fight Morning Sickness
Health

Can TV Make You Slim?
pop sugar

8 Foods That Can Help Rescue Skin From Sun Damage
Tasting Table

The Foods You Should Really Be Eating During Pregnancy
Shape

Top Off With Caffeine
Redbook

Exactly How To Fill Your Plate
Reader’s Digest.com

10 Healthy Ways to Top Pizza—That Still Taste Amazing
The Daily Burn

The Beginner’s Guide to Collagen Powder
Well+Good

How Women Are Upping Their Protein Game for More than Just Workouts
Giada

Frances Largeman-Roth outlines the best ingredients across the spectrum.
Style At Home

Style At Home features Eating In Color in their 'must-read list'.
Kitchn

The Kitchn reviews Eating in Color.
Shape Magazine

Power up your plate with these eye-catching recipes from Frances.
Real Simple

Real Simple includes Eating in Color in spring book roundup.
Time Out New York Kids

Family Portrait - The Largeman-Roth Family.
Fox News

Spring Greens-New ones to try and how to prepare them.
Domino

Frances presents a vivid spring menu of healthy favorites.
Parade

Frances discusses 6 Must-Have Nutrients for Women.
Bite Of The Best

Frances talks about Food and Eating In Color in the Featured Bite.
Metro

Frances shares tips on packing healthy lunches in 2014.
Parade

Why you should eat a variety of whole grains for the biggest health payoff.
Woman's Day

Check out these delicious and super healthy Power Pairs that Frances helped create for Woman’s Day.
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Swimsuit Season Diet Secrets: Frances shows you how to bulk up Breakfast.
Redbook

Frances shares the benefits of eating potatoes and the best ways to enjoy them.
Amnewyork

Frances weighs in on the health benefits of acai.
Muscle and Fitness Hers

Frances weighs in on a new study on fiber and breast cancer risk.
Dr. Oz The Good Life magazine

Frances give tips for delicious ways to use greens.

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☀️THE POWER OF PLAY🍍
We just returned from recharging our batteries in the Dominican Republic 🇩🇴 It was the kids first trip out of the US and it was a success! If you’ve never been to the DR, I highly recommend it, especially if you need to reconnect as a family and remember how to 😀 and play
Our regular lives are pretty packed with deadlines, work commitments, homework 📚, early wake ups, early workouts, and not much time to rest or play. Sound familiar? That stress of doing ALL THE THINGS can pile up, not just for adults, but also for kids and teens.
Im feeling very grateful for the 5 days we had at #dreamsonyxpuntacana where we exchanged our schedules for ☀️ 🏖️ 🏊🏼‍♂️ 🦄 🌈 🤸‍♂️ 💕 🍹 🍍
Here’s to being silly 🙃 watching the☀️ rise, slowing down, and making the most of small moments 🙏
#familytime
#maketimetoplay
#tropicalvibes
#puntacana
#soanabeach
#pineapple🍍
#dominicanrepublic
#getoffthehamsterwheel
#maketimetoreconnect
#rechargeyourself

🌱 NATURE LOVER 💚
#ad I got to spend some time tonight among 100s of beautiful 🌱 at a @natureswaybrands event. I have talked to you guys before about how getting into nature is one of the ways I stay balanced and reset when life starts to feel overwhelming.
Tonight I learned more bout the healing benefits of 🌱 including some I already use in my wellness routine, like lavender, ashwagandha and elderberry. Check out my stories to see what these 🌱 look like IRL 😊
#naturefindsaway
#naturelover

😋 SHEET-PAN TURKEY NACHOS😋
I recently asked you in my stories what your #nutritiongoals were for the year and you told me you wanted to cook more easy, nutritious + affordable recipes, so let’s make one!
My new recipe for Sheet-Pan Turkey Nachos comes together in just 20 minutes and is perfect for a quick weeknight meal or a satisfying snack for a crowd. I use @jennieo lean taco seasoned ground turkey, which makes this recipe come together even faster. Here’s what you need:
1 package @jennieo lean taco seasoned ground turkey
1 (12.5-ounce) bag tortilla chips
11/2 cups shredded Mexican blend 🧀
½ cup sliced black 🫒
½ cup cilantro leaves
½ 🥑 pitted and diced
¼ cup crème fraiche or sour cream
For the full recipe, click the link above in my bio. What’s your favorite thing to make with ground turkey? I wanna know!
#jennieo
#easyhealthyrecipes
#weeknightdinners
#healthyfamilymeals
#healthyandaffordable
#nutritiousanddelicious
#budgetfriendlymeals
#groundturkey

❤️ LET’S GO SHOPPING 💜
[ad] Since it’s #Americanheartmonth, I’ve rounded up my Top 10 Picks for ingredients to add to your shopping cart this month. Included in the list are nutritious and versatile eggs. Here are some facts about🥚 that you might not know:
🥚According to the American Heart Association, healthy people can include an average of 7 eggs a week as part of their heart-healthy eating plan
🥚For most of us, the cholesterol in food doesn’t impact blood cholesterol like we once thought. It is primarily saturated fats in your overall diet that affect blood cholesterol levels
🥚The majority of fat found in an egg is unsaturated, good-for-you fat that supports ❤️ health
You can learn more about why eggs are part of a heart-healthy diet and download my whole February Feel Good Shopping List at the link ⬆️ in my bio. Here’s to eating 😋 deliciously for heart health!
#hearthealth
#hearthealthmonth
#EggEnthusiast
#feelgoodfood
#feelgoodshoppinglist
#hearthealthyfood

Fancy 🎁 and💰 chocolates 🍫 are nice, but they’re not the only way to show your loved 🥰 ones how much you care. For Valentine’s, Galentine’s or Self-Love Day, why not make a snack tray?
Here’s what I included on this one:
❤️ Chocolate-covered 🍓 I used the fun kit from @favoritedaytreats @target and made them with Willa
💖 Rice Krispie Treats—I took basic treats and dipped them in white chocolate + natural food coloring and then added ❤️ sprinkles 😍
💜 Mini 🧁 from the store 😋
❤️ Candy—I picked up some extra special ✨ things when I was @samuelssweetshop in Rhinebeck (owned by the wonderful #paulrudd) Have u ever seen Valentine’s candy corn? 💕💕💕
💖 Heart-shaped 🍉 + Brie
💜 And because I think Italian food is the language of love, some ❤️ shaped @barillaus (thanks for sending!) 🍝
Enjoy with your 💌 Valentine 💘 😍💜💕❤️💖💌
#valentinestreats
#everydaysnacktray
#snacktrays
#easycelebrations
#celebrateeveryday
#snacksforkids
#italianfoodlover
#foodismylovelanguage
#galentines
#selfloveday
#chocolatecoveredstrawberries
#ricekrispytreats
#conversationhearts

🏈 LET’S GO! 🏈
Friends—DYK that the Super Bowl is the 2nd biggest food day of the year after Thanksgiving? And the game can last 4 hours from start to finish, so you’re gonna need some snacks 😋
Just FYI, this SUPER BOWL SNACK TRAY is about 98% 🌱 The only thing with animal ingredients are the 🏈 cookies. That’s not to say that I’m opposed to 🐔 wings or dip made with 🥛 it’s just to illustrate that you can make crave-worthy food that’s 🌱 based.
1. DIPS: I included my Curried Red Lentil Dip (looks a little dark because I used green + red lentils) and @ithacahummus 🦬 Ranch hummus, which is 💣
2. Veggies: Whatever raw veggies you like for dipping! 🥕 🥒 🥦 🍅
3. Bread/crackers: Gotta have something to fill you up and slather the dip on😋
4. Wings: Grab the recipe for my Buffalo Cauliflower Bites 👆 I 🧡 the Buffalo sauce from @primalkitchenfoods
5. 🍿: For munching on when the game turns into a nail biter!
6. Cheese balls: These are from @lesserevilsnacks and 😊
7. 🍪: Grab some sugar cookie dough and cut them into the shape of a 🏈 If you happen to have an 🥚 shaped cookie cutter, that works too 😉
Kick back and enjoy! I’m really there for @badgalriri and her halftime show and the commercials, but I’ll be cheering for the 🦅 too 😁
What do you ❤️ about the big game?
#superbowlfood
#superbowlsnacks
#everydaysnacktray
#plantbasedsnacks
#badgirlriri
#snacksfordays
#buffalocauliflower
#dipsandspreads
#vegansnacks
#superbowltreats

PRETTY IN PINK 💕 ONO
I promised treats all week, so here I am with my Pretty in Pink ONO. If you’re an 80s kid like me, I know you’ll get the reference. And just like those classic John Hughes movies combine many different elements to result in a memorable 🎥 , this ONO includes several different textures to create a flavor experience that takes your oats to the next level 😋 Whoah
You’ll need frozen raspberries, yogurt, oats, hemp seeds, chia seeds, hazelnuts, @nutella and fresh raspberries to make these beauties💕
This would be perfect for Valentine’s breakfast or a Galentine’s brunch. Or as a snack for a viewing of #prettyinpink 🤩 Link in bio 👆
#valentines
#hearthealthyrecipes
#heartmonth
#prettyinpinkmovie
#pinktreats
#overnightoats
#frozenraspberries
#chiajam
#hempseeds
#healthyfats
#galentinesday

RASPBERRY-NUTELLA MUG CAKE
I’ve decided that I’m going to bring you treats for the rest of the week. How does that sound? Who needs a treat? 🙋🏻‍♀️
I originally created this recipe for @todayfood and it’s become a fave of my daughters. I used to poo poo mug cakes, but the truth is that sometimes you really don’t have time to make a 🎂 but you really want to dig into something sweet & rich that is ALL YOURS. And mug cakes are made for just that 😋 This one combines 🍫 raspberries & @nutella. Dreamy!
Here’s what you need to make one:
Nonstick cooking spray
2 tablespoons whole wheat flour
2 tablespoons all-purpose flour
1/2 teaspoon baking powder
1 tablespoon unsweetened cocoa powder
1 tablespoon plus 2 teaspoons sugar
1 pinch salt
2 teaspoons unsalted 🧈 melted
2 tablespoons vanilla whole-milk yogurt
2 tablespoons whole milk or milk alternative
1/4 teaspoon pure vanilla extract
3 teaspoons @nutella divided
8 fresh raspberries, divided
Powdered sugar, to garnish
1.Spray a 6-ounce mug with cooking spray and set aside.
2.In a small bowl, thoroughly combine the flours, baking powder, cocoa powder, sugar and salt.
3.In another small bowl, whisk the butter, yogurt, milk and vanilla extract together.
4.Microwave the Nutella in a heatproof measuring cup for 30 seconds then add 2 teaspoons of it to the wet ingredients. Stir in 5 of the raspberries. Combine the dry ingredients with the wet and mix thoroughly.
5.Spoon the cake mixture into the bottom of the mug. Place in the microwave and cook for 45 seconds. If the top of the cake still looks very wet, cook for another 10 seconds. Allow the cake to sit for 1 minute to fully cook.
6.Garnish with powdered sugar, the remaining 3 raspberries and the remaining teaspoon Nutella. 😋😋😋
What do you make when you’re craving something sweet and don’t have time to bake?
#mugcake
#mugcakerecipe
#chocolatemugcake
#nutellarecipes
#chocolateandraspberry
#quicktreats
#treatsforme
#valentinestreats
#galentinesday

💕 PINK-DIPPED BISCOTTI 💕
I like to start the week feeling fresh and restored, but that wasn’t in the cards today. I had a horrible night’s 😴 last night and instead of hitting the ground 🏃‍♀️ I’m feeling very slow 🐢
BUT, instead of beating myself up about it, I’m choosing to have a very easy Monday, show myself some ❤️ and make this my restorative day 🧘🏻‍♀️ I plan to take a nap 💤 and make these delicious and 🤩 biscotti and enjoy them with a cup of 🫖 later, which also has great relaxation bennies 🥰
Grab the link in my bio 👆 What do you do when your week doesn’t start as planned?
#mondays
#biscottirecipe
#valentinestreats
#betterforyoutreats
#dontbeatyourselfup
#typicalmonday
#teatime
#whitechocolate

It is the month of 💕 and if you need a little boost 🔥 in the libido department, I highly recommend including a few of these foods in your weekly eating plan. Here’s why:
Berries: 🍓🫐 Packed with antioxidants, vitamin C + flavonoids, berries are great for dopamine release (neurotransmitter that stimulates your 🧠 pleasure centers) and improved circulation. And of course, 🍫 dipped 🍓 make a 😋 treat for Valentine’s 💕
Turmeric: This wellness ⭐️ supports healthy circulation thanks to the compound, #curcumin. A good 😊 sex drive relies on healthy🩸flow in the body. Lack of blood flow leads to👇sex drive
Ginger: ⬆️ circulation and body temperature, and works to increase sensitivity in your erogenous zones 🔥
🎃 seeds: rich in zinc (important for balancing sex-hormones) and tryptophan (mood-booster). 🎃 seeds are rich in omega-3 essential fatty acids, which act as a precursor to prostaglandins - substances important for sexual health 😁
🍫: There’s a reason why 58 million pounds of 🍫 are sold on Valentine’s—it’s sexy y’all! Dark 🍫 ⬆️ libido by promoting the release of chemicals like phenethylamine, L-arginine (a vasodilator) and serotonin into your body. It can also cause the body to release endorphins. Yes, please! 🥰
Maca: The magic 🪄 ingredient in maca is arginine, which is linked to increased testosterone levels, a hormone that promotes libido in both 🚻
What foods help set the mood ❤️ for you? I’m all about a romantic 🥰 seafood dinner 🍣🦞 🍤 & 🍫🍓 dessert
#valentines
#libidobooster
#inthemood
#benefitsofchocolate
#foodforlove
#circulation
#berries
#ginger
#turmericbenefits
#macaroot
#pumpkinseeds
#sexualhealth
#sexdrive

❤️🍫 TGIF🍫❤️
I know it’s Wednesday, but what I mean by TGIF is thank goodness it’s February! January was starting to get me down, but February is just fine with me because there’s a lot to look forward to like Black History Month, Valentine’s Day 💕, and Winter ❄️ Break. And of course, the Super Bowl!
If you’re looking for a snack to bring to a tailgate 🏈 or game-day party, check out these No-BAKE CEREAl BARS 😋 They’ll remind you of the ones your mom used to make in the back of the @chexcereal box, but these have less sugar + healthy fats, making them a #feelgood, nostalgic treat 🤩 Did I mention that there’s no baking involved and plenty of chocolate 🍫 and 🥜 butter?
Grab the recipe at the link 👆 And tell me if you remember these from your childhood 😊
#cerealbars
#nobakedessert
#superbowlsnacks
#superbowlrecipes
#chexcereal
#februarycelebrations
#readyforfebruary
#betterforyousnacks
#hempseeds

🤩 FOODS FOR GLOWING SKIN 🤩
Friends, has this dry winter 🥶 air got you down? Me too. It’s not the coldest winter in the books, but it’s still been incredibly dry and even with my humidifier going most nights, I was still waking up with dry, flaky skin and I just can’t stand for that!
Your #skincareroutine plays a big role in the moisture barrier and overall condition of your skin, but DYK you can moisturize your skin from within? 🧖‍♀️
Collagen: You already know that this is the stuff that makes your skin look plump + juicy. It’s made from the amino acids proline, glycine and lysine and can be found in 🦴 broth, 🐔 soup, 🥚 whites and seafood 🦞 You can also supplement with #collagenpowder
Fatty seafood: Hey 90s dieters—if you did the fat-free diet like I did and ended up with terrible skin from it—here’s why. Your skin needs dietary fat or else it becomes dull + dry. Make sure to include healthy sources of fat in your diet, like 🍣 tuna + sardines
Nuts 🥜 + Seeds: Not only do these 🌱 foods contain healthy fats, they also provide vitamin E and selenium, which help fight inflammation. Sprinkle some walnuts, almonds, pistachios or cashews over your 🥣 today and add #chia & #hempseeds to recipes
Vit C Foods: Eat up those citrus fruits 🍊 🍋 and 🍓 plus 🫑 🍅 because your skin needs vitamin C to make that all-important #collagen 🙌 & protects against UV damage
Healthy Oils: Here’s another reason why the #mediterraneandiet is a 🥇 It doesn’t skimp on #healthyoils like EVOO 🫒 Other top choices are 🌻 🥑 🥜
Beta-carotene Rich Foods: Load up those smoothies with 🥭 🎃 🥕 and 🍠 friends because those orange foods are loaded with #betacarotene, which helps protect skin from the ☀️ and also offset skin aging 🧡
Which skin-boosting food are you going to add today? Start celebrating Valentine’s early and blend up my LOVE Smoothie 👆 today. You will be showing your skin some 💕
#foodforhealthyskin
#nutrientsforskin
#dryskinsolution
#healthyfats
#nutsandseeds
#fattyfish
#vitamincfoods
#collagenpeptides
#lookgoodfeelgood
#betacarotene
#naturalbeauty
#glowingskin

Ok, the truth is that I haven’t been skiing ⛷️ in a year. But I have seen many of you (I’m 👀 at you @nomadista_nutrition + @cookinrd) get out there on the ❄️ slopes and that inspired me to make this #snacktray. Apres ski 🎿 doesn’t have to actually happen only after you go ⛷️—it’s a mood and you can conjure up that feeling whenever you want😊 Hopefully I will get out there sometime this 🥶 but if not, I’ll still have some 😋 snacks
Some details:
The recipe for the Turkey & Black 🫘 Chili is super 😋 and easy and is in the link 👆 I often make it with bison, but 🦃 is an easy swap
I meant to say that everyone should get their own wedge of brie 🧀 but said “wheel” instead. Honestly, I could polish off a whole wheel by myself. You do you.
Now go forth and snack tray! And yes, this one would be great to enjoy while watching 🏈 too😊
#snacksonsnacks
#apresski
#aprèsstateofmind
#snacksbythefire
#chilirecipe
#briecheese
#foodforcoldweather
#everydaysnacktray
#turkeychili

💚 SMOOTHIE BOOSTERS 💚
If making more nutrient-rich smoothies is one of your 2023 goals, let me help you crush it 😁
As the author of 2 smoothie 📕 I’ll admit that there is a right way and a wrong way to make a smoothie. If you don’t make them filling enough, you’ll just be looking for another meal soon after you drink it. But adding more fiber, healthy fat and other goodies can make your smoothie more satisfying and nutritious, leaving you energized and 🤩
Here are some fun ways to boost your smoothie:
💚Chia + hemp seeds: fiber and healthy fat
💚protein powder: to help repair micro tears in muscle after a tough 🏋🏼‍♀️
💚collagen powder: Can help replace the collagen that’s lost as we age
💚beet powder: May help improve athletic performance and contains antioxidants
💚cacao nibs: loaded with antioxidants and provide texture 😋
💚nut butters: add flavor and body & healthy fat & 🌱 protein
💚ginger: fights inflammation and nausea
💚May provide an anti-inflammatory and immune strengthening benefit (avoid if you’re allergic to 🐝)
What do YOU like adding to your #smoothie?
#smoothieseason
#healthysmoothie
#smoothiebooster
#greensmoothie
#beepollen
#collagenpowder
#beetpowder
#cacaonibs
#proteinpowder

It’s 🥶 outside! Ok, maybe not as cold as it could be…but still. And I know for many of you—myself included—sometimes thinking about getting dressed to go into the cold can be what keeps you from heading out for some fresh air and movement. So here are 3 tips for making it feel easier. Don’t let the weather get in the way of your goals!
1. Set up your hot drink in advance: I have used ☕️ 🫖 as an incentive to move my body in the 🥶 for years now and it really works! Sometimes I can even get myself to go a wee bit faster as I’m heading 🏃‍♀️ up the last hill to my 🏡 and that hot cup 😋
2. Get layered: If you don’t have the right gear, being in the 🥶 is just gonna suck 😒 But the right hat, 🧤 vest and base layers make a HUGE difference. 💙 the gear from @tracksmithrunning @brooksrunning @sweatybetty @rei and @patagonia. Grab something on sale!
3. Hydrate 💦 + Refuel: Don’t come in from the cold and think you’re going to eat a 🥗 NO! Eat something refuels your 💪 and that you actually 😊 A combo of carbs 🥯 + protein in a 30 min window is ideal 👍
Need more help getting out there? LMK how I can help!
#winterfitness
#winterrunning
#winterwalking
#gettherightgear
#layerup
#nutritiontips
#getyourgoals
#getmovinghavefun
#loveyourbody
#motivationhacks
#fitnessmotivation
#movetofeelgood

💪🏼 SO MANY BENNIES! 💪🏽
Registered Dietitians like me ❤️ to talk about the benefits of protein. But is it all hype? Um, no. Protein provides SO many benefits beyond the ones you probably know:
Hormone Regulation: Research has found that eating patterns with more protein🐔 🫘 🥚🥛 help regulate appetite hormones.
Satiety: Not a sexy 🔥 word, but satiety or a feeling of being satisfied with the food you eat is a big ⭐️ benefit of eating enough protein and is why this RDN recommends getting some at BLD + snacks
Supports 🦴 mass: DYK that protein makes up 50% of 🦴 volume, making it essential for healthy bones throughout your life? That’s why its important for 👧🏼 teens, young adults👨🏼‍🦳and everyone to get their daily dose of protein 🍣 🌾 🥩 🥜
Boosts metabolism🔥: Don’t get too excited—you’re not going to drop 20 lb by eating mounds of protein, BUT high prot diets are associated with ⬆️ release of satiety hormone and a short term increase in metabolic rate.
Weight maintenance: As anyone who has ever lost weight and kept it off knows, it’s challenging. Including adequate amounts of protein in your diet is one way to help maintain wt loss. Studies support eating 25-30g protein at each meal for maintenance of weight loss.
Muscle 💪🏽 building: I’m sure you know this one! Protein is famous for its benefits in helping build, repair and maintain 💪 This is true whether you’re @therock or @jlo and whether you’re into Pilates or @onepeloton. And that’s why I recommend planning your post-workout snacks and meals so that you get the most out of each 😅 session
So how much is enough? I recommend getting 1.2g protein/kg of body weight and some research suggests even higher amounts. I’m all about diversifying protein sources ans getting a mix if both 🌱 and animal sources, like you’ll find in a Flexitarian style diet (shout out to @djblatner!)
Please note that carbs + fat are vital too! Want a boost of protein? Grab the link to my 😋 Workout Recovery Smoothie 👆
#benefitsofprotein
#proteinformuscles
#weightmaintenance
#bonehealth
#healthyweightloss
#healthyweight
#sciencebacked
#plantprotein
#balanceddiet
#hormonebalance
#betterhealth

HEALTHY BLUEBERRY 🫐 MUFFINS
We haven’t had the coldest 🥶 winter here in NY, but It’s sure been gloomy, with plenty of 🌧️
When I need to cheer up, I usually head to the kitchen to bake (who else?) My latest #bakingtherapy resulted in these BLUEBERRY MUFFINS, which are loaded with #antioxidant rich 🫐 and made with whole grain flour. I like adding 🍋 to balance out the sweetness of the berries. They are just what you want to grab for a quick brekkie or afternoon snack 💙
Grab the easy recipe 👆 I promise they’ll brighten up your day 😊 💙☀️
#healthybaking
#blueberrymuffins
#blueberries
#betterbaking
#wholegrainbaking
#familyfriendlyrecipes
#breakfasttogo
#antioxidants

HYDRATION 💦 = LONGER, HEALTHIER LIFE
As a registered dietitian nutritionist (RDN) and health advocate, I’ve talked about the importance of hydration 💧for about 25 years now. I’m sure you know that it’s a must for #athleticperformance #healthyskin and a #healthypregnancy as well as general wellness, but DYK arhat being well hydrated is actually linked to a longer, healthier life?
A study 📖 published earlier this month from eBioMedicine (part of @the_lancet_) found that people who are properly hydrated may be less likely to show signs of chronic illness and aging. The researchers looked at more than 15k adults between the ages of 45-66 for more than 25 yrs. People who were less hydrated 💦 had a 39% higher risk of developing chronic diseases and a 50% higher risk of being biologically older than their actual age 😳
Keep in mind that while plain H2O is a cheap and easy way to hydrate, you can also get 💦 in that bod by:
Eating 🍉 🍇 🍓 🥝 & 🥬 🍅 🥗
Drinking 🧃 🫖 #smoothies and yes, even ☕️
So grab that 💦 bottle,🏃‍♀️ to the sink and fill it up ASAP! You body will 🙏 you for years to come😁
Need help drinking more H2O? Download my FREE Healthy Living Tracker today! Grab the link👆
#waterislife
#wellnesstips
#hydrationiskey
#betterskin
#longevity
#lifeinbalance
#feelbetterlivebetter
#eatmoreplants
#investinyourself

HBD TO ME! 🥳
Thank you to everyone who has already wished me a hearty happy birthday 🎉 today! I am feeling lots of ❤️ from friends and family and I’m feeling super 🍀 to be embarking on my 49th year! I’ll also treat this as a little bit of an intro post since I haven’t done one of those in a while 😁
Here are some thoughts as I head into the last portion of my 40s:
🥂 Not every 🥳 feels like a celebration 🎉 There have been plenty of years after a loss 💔 where I barely wanted to recognize my 🎂 That’s why I’m leaning into this one because I feel great and want to 🎉 that
🥂 I’m going to spend more time this year on reflection. As a goal-oriented Capricorn ♑️, I am always moving on to the next thing, barely taking the time to think about what I had just accomplished. It’s important to reflect and acknowledge where you’ve come from and all the great things you’ve ✔️Let me tell you—no one else is going to do it for you!
🥂Since I decided that 2023 is the year of No Fear, I am going to try to live with no regrets (though I do kind of regret the mezcal Negroni in photo #2 😉). Once you’re about half a century, you realize that regretting things you have or haven’t done is just a giant waste of time. This week I learned that a friend was diagnosed with breast cancer. I do not take anything for granted. Each year on this 🌍 is a 🎁
Thank you for letting me share this with you! I will continue bringing you 💡 for living your best life in balance. Let’s make the most of this trip around the ☀️
#birthdaygirl
#hbdtome🎉
#eatthecake
#capricorn
#goaldiggers
#noregretsjustlove
#momof3
#liveyourbestlife
#lovemore

It’s almost my birthday 🥳! I leave the 🎂 to the bakery, but I do like making a homemade treat for myself that I can enjoy throughout my birthday week 😋
Homemade #granola is also a great way to save $$ on groceries. Bonus: You control what goes into it, so you can skip any allergens you may need to avoid
This recipe makes enough to fill a big 🫙 and will last a week or even two. I ❤️ PB (I used @justins), almonds, 🥥 and 🍫 so that’s what I added to mine, but feel free to get creative and + your fave goodies!
Make a batch and do a 😊 💃🏽
Grab the recipe 👆 and DM me with any questions
#homemadegranola
#granolagirl
#granolarecipe
#birthdaytreat
#treatyourself
#homemadetreats
#wellandgoodeats
#wholegrain
#peanutbutterlover
#peanutbutterrecipe
#peanutbuttergranola
#bakingtips
#savemoneylivebetter
#cheaperthanstorebought

It’s #POMMocktailMonday and that means it’s time to shake it up with antioxidants ✨ Today, I am sharing the WARM POM TODDY I created with inspo from an existing @pomwonderful recipe. If you’re doing #dryjanuary or even #dampjanuary, you need some 😋 #mocktail options to last you all month
This January, you have a chance to win a fun prize by shaking up your own POM Mocktail. Check out all the details @pomwonderful and get shaking! This one is perfect for warming up by the🔥 and of course for #apresski 🎿
Here’s how to make it:
Combine 32 oz @pomwonderful pomegranate juice + 8 oz 💦 + 4 cinnamon sticks + 2 ⭐️ anise + 11/2 tsp vanilla extract + zest and juice of a blood 🍊 in a medium pot over low heat. Bring to a simmer for 45 min, then turn off heat and strain. Serve warm with a slice of blood 🍊 or chill and top with sparkling water. Either way, it’s delish!
#pommocktailcontest
#mocktails
#dryjanuary2023
#dryjanuary
#sobercurious
#antioxidants
#warmupbythefire
#healthylifestyle
#zeroproof
#warmmocktails
#drinksbythefire
#pomegranatejuice

SHEET PAN NACHOS FTW!
If you’re watching 🏈 today ( Go 🦬 Bills!) you’ll probably need a hearty snack to keep you satisfied. I suggest something 😋 and easy, like these SHEET PAN NACHOS.
3 slices turkey bacon
1 (12.5-ounce) bag gluten-free tortilla chips
1¾ cups shredded Mexican blend cheese
1/2 cup canned, sliced black olives
5 radishes, trimmed and sliced
1 cup cilantro leaves
1 avocado, pitted and diced
1/4 cup crème fraiche of sour cream
1. Spray a skillet or griddle with non-stick cooking spray. Cook the turkey 🥓 until crispy, then cool and chop.
2.Preheat the oven broiler. Line a large sheet pan with parchment paper and spray with cooking spray.
3.Arrange chips evenly on baking sheet. Top with 🧀 🫒 and 🥓 Broil for 2 to 3 minutes, until the cheese melts.
4.Top with radishes, cilantro and 🥑 Drizzle with crème fraiche and serve with salsa.
#nachos
#sheetpanmeals
#sheetpannachos
#gamedayeats
#gamedaysnacks
#turkeybacon
#cilantrooneverything
#radishes
#buffalobillsfan

If you’re feeling rundown after the holidays or picked up a 🤒 while you were traveling, I’ve got you. Any soup 🍲 is comforting, but this Tortilla Chicken 🐔 Soup in particular has ingredients to actually help you feel better:
vitamin C from lime + 🫑
Fluids + electrolytes from 🐔 broth. Fluids help thin mucous
🧄 for #immunehealth
🌶️ The jalapeños can help sinuses feel clearer
I use rotisserie🐔 because it’s so easy, but you can use whatever you have on hand. And you can certainly make this completely 🌱 by using extra beans instead and swapping in vegetable 🥕 broth👍
TIP! If you wear contacts, please remove them before cutting up the 🌶️ or your 👀 will 🔥! Switch to your 🤓
Grab the link to the easy recipe 👆 and tell me what your go-to recipe is for feeling better😊 And hope you’re on the mend ❤️‍🩹 soon!
#soupseason
#tortillachickensoup
#chickensoup
#easychickensoup
#chickensouprecipe
#healingfoods
#foodsforimmunity
#feedacold
#foodsthatheal
#healthyswaps
#cookingtips
#rotisseriechicken
#cilantrolime

NON-WEIGHT LOSS GOALS FOR 2023
You’re surrounded by all the #detox and #keto hype right now—I know. I’m not here to tell you that you can’t have weight loss as a goal this year. But a better and more sane approach is to add more good stuff✨ to your life, which is what you’ll get with these 9 #feelgood goals 🤩 And these pleasurable goals may just move the needle for you when it comes to #losingweight. Either way, you’re guaranteed to have a more positive 👍2023 if you focus on:
😊 More Joy: As my friend @djblatner always says, “Joy is a nutrient!” So true—you’ve gotta get your daily dose to feel whole
More Balance: Not just with your plate, but with your life. Too much work without rest will🔥 you out
More self ❤️: Self love can look like a lot of things. It can be self-care 🛁 or a workout 🏃‍♀️ or taking yourself to the movies 🍿 Or just treating yourself like your best friend would treat you 🤗
More Energy ⚡️: who doesn’t want more of this? Invest in 😴, 👇 negative 💭 and comparisons to others. And FYI—getting more 💤 is a smart way to get to a healthy weight
More 😂: Stop #doomscrolling and spend time with friends or family. Swap dramas for comedies 🤣
More 🤩: I’m a serious person by nature, but when I can let go and act 🙃 like I got to do on our recent trip to @disney, I feel so much younger + present
More fruits + veggies: Which ones? All of them! You’ll get more fiber + healthier gut + antioxidants + better skin 💕
🍇🥕 🥬 🍊 🫐🍓 🍎 🍐 🥝 🥗
More “new” things: I don’t mean stuff, I mean experiences. Go to the 🎭 hike someplace new, or visit a state or country you’ve never been to. These are all great for your 🧠
More Confidence: Please stop with negative #selftalk! I know it’s hard, but it chips away at your confidence, leaving you feeling like less than the amazing 🤩 person you are. Invest in clothes you feel good in, try a new💄 get Botox—do whatever makes YOU feel 💯
So which #feelgood goal are you setting first? Tell me 👇 or DM me🤗 And grab my Self-Care guide at the link 👆
#selfcaretips
#selflove
#selfconfidence
#bettersleep
#havemorefun
#preventburnout
#morejoy
#eatmoreplants
#getmoreenergy
#sleepmatters

Well, that was a year! Looks pretty good as a highlight reel, but keep in mind that I didn’t include having Covid or various other setbacks from 2022, like the whole family getting lice 😧
There were fun family moments, work highlights and lots and lots of snack trays😁 I even redid a bathroom 🚽 and did my first 5k 🏃‍♀️ in 3 years
I’m feeling pretty darn good about 2023 and wishing you all a new year full of health and joy 🤩 with lots to look forward to. 🙏 for all your support this year—it means so much!
What are you looking forward to next year?
#highlightsof2022
#2022highlights
#bye2022
#hello2023
#happynewyear
#whatayear
#newyearnewgoals

🔥MY TOP 7 HEALTHY TRENDS
Each year I spend the fall researching emerging food trends and then compile them in an article for @todayfood. It’s always a really 😎 process and I get to sample lots of new products.
Here’s a little taste of what you’ll find in the story (link 👆)
1. Last year everyone got into chili crisp, but the spice I predict you’ll be sprinkling all over everything next year is shichimi togarashi, a Japanese blend of 🌶️ sesame, 🍊 and roasted nori and it 💯 😋
2. Dry January has been growing in the last few years, and the new booze-free offerings from brands like @drinkdesoi and @bettybuzz are elevated, interesting and actually make you look forward to drinking them 😉
3. Carbon neutral snacks will be easier to find and there will lots more options for consumers looking for more ways to 👇 their #carbonfootprint. Look for @moonshotsnacks @shar.snacks @numiorganictea @wasausa and more 😋
4. Nostalgic foods will be HUGE. Think healthier versions of cinnamon toast, ranch dressing and more foods that take you back to your childhood 👧🏼
Hope you check out the rest! LMK which trend you’re most excited about 😁
#foodtrends
#2023trends
#healthytrends
#todayfood
#dryjanuary
#shichimitogarashi
#climateneutral
#latinowned
#charcuterietogo
#nostalgicfood
#ranchdressing
#cinnamontoast
#foodwriter
#fauxmeat

🎄HAPPY EVERYTHING! 🕎
Since I’ll be up at the crack of dawn fighting the crowds @waltdisneyworld tomorrow, I’m posting our holiday photo now.
Whether you’re celebrating with friends, family, or on your own, I hope you’re getting to have the celebration 🎉 you want. After 3 years of not doing much, it’s wonderful to get out there and enjoy the holiday spirit.
However you’re celebrating, I hope it’s delicious 😋 cozy and fun 🤩 and most of all, that it fills you with joy and fills up your cup for the new year and beyond ❄️✨ ❄️✨❄️✨
📷 by the 🤩 @laurenvolo
#happyholidays
#merrychristmas
#happychanukah
#happyeverything
#makemerry
#disneyholidays
#latkes
#enjoyyourpeople
#happyhealthyholidays

🎄 EGGNOG FRENCH TOAST 🎄
For your holiday morning breakfast, may I suggest this 😋 Eggnog French Toast. You probably have some #eggnog kicking around in the fridge, so make good use of it with this French toast 🍞 and feel free to make it advance and reheat it 😉
Eggnog French toast
2 cups eggnog (I used @califiafarms)
3 🥚 whisked
1/4 tsp cinnamon
1 tsp 🍊 zest
1 loaf whole wheat challah
1 T 🧈
Combine all ingredients except challah and place in baking dish.
Slice challah into 1-inch slices. Add to dish and let sit for 5 min/side.
Heat a griddle over medium, add 1/2T 🧈, coat griddle and cook toast for 4 min/side, until golden. Serve with powdered sugar and berries 🍓🫐
Kick back with a hot cup of ☕️ and enjoy your holiday morning! 🎄❤️💚🥂🎁
#frenchtoast
#eggnogrecipe
#plantbasedeggnog
#eggnog
#frenchtoastrecipe
#holidaybreakfast
#powderedsugareverywhere

HOW TO STAY HEALTHY THIS ❄️
Winter 🥶 can be a tough time for folks. Now that it’s officially winter, I wanted to share some advice on how to thrive during these 🥶 dark months:
⛄️ Plan fun activities: when it’s 🥶 you may just want to stay in where it’s warm. It’s hard to motivate my kiddos, but they always feel better and have 🤩 when we get out. Pick at least 2 activities to put on the 📅 in the coming months. I’ll be buying tix for the Harry Potter Forbidden Forest 🌲 experience, and looking for FREE activities too.
Get fresh air: Again, I know it’s tough to motivate, but getting out with your 🐶 or a friend for just 15-20 min can provide a much-needed mental boost in the winter ❄️
Eat foods that support immunity: I don’t need to tell you how many🦠 will be circulating this winter and you don’t want to get 😷 Keep that #immunesystem humming by eating foods rich in #vitaminc, #vitamind, #zinc & #betacarotene 🍊 🍣 🥚 🥬 🥣 🥕 🥭
Take care of your skin 🧖‍♀️: You don’t need to get fancy, but you DO need to level up your face moisturizer 🧴 to one that provides more hydration + ☀️ protection, use a lip balm that creates a barrier of protection against the elements, and put 🧴 all over every day. You do not want cracked skin! And run a humidifier at night. My new fave is @hellocarepod. And I am in ❤️ with the vitamin C serum from @somaayurvedic DM me for more recommendations 😊
Limit 🖥️ time: It’s easy to lean into more screen 📱 time in the ❄️ when other activities are limited. But too much screen time takes away from being present as a parent 👧🏼 friend and partner, so we need to be mindful about how much time we’re spending in front of a screen. Cutting back can free us up to 🏃🏿‍♂️ 👩‍🍳 or play a game with the family. You’ll get better 😴 too!
Set up a 🏡 gym: Creating a well-equipped space for exercise makes it more likely that you’ll fit regular workouts in. Invest weights, get a cushy mat, add a 🪴 to your exercise space and it will be an area you enjoy 😅 in
What do you struggle with most in the ❄️?
#wintersurvival
#stayhealthy
#mentalhealthmatters
#immunehealth
#experttips
#winterfitness
#winterskincare
#familyhealth

✨The OG Wellness Drink✨
[#AD] So many wellness trends come and go, but there’s one that has stood the test of time. @floridaorangejuice 🍊 delivers a powerful ⚡️combination of vitamins and minerals, which make it an excellent choice for overall health this holiday🎄season and beyond.
Here’s the magic✨in an 8-oz glass:
1. Excellent source of vitamin C, which protects cells and promotes the production + function of immune cells
2. Provides a good source of potassium, folate, and thiamin, which help support #hearthealth 🧡
3. Contains a very cool phytonutrient, #hesperidin, which has been shown in clinical studies to have #antioxidant properties, ❤️ health benefits and can help👇 inflammation
OJ is fabulous in so many holiday 🎄🕎 recipes and one of my faves is the Florida Orange Juice Mint Mocktail, which is easy to whip up and works for the whole family:
2 cups OJ
½ cup sparkling water
¼ cup 🍋 juice
¼ cup water
Combine and serve over 🧊 Add mint and enjoy! Adults can add a little splash of sparkling wine or other 🥃 if they like. Cheers!
What’s your favorite way to use The Original Wellness Drink?
#FloridaOJ
#TheOriginalWellnessDrink
#immunity
#winterwellness
#hesperidin
#OJlover
#vitaminC

💙LATKE TRAY💙
It’s time to fry up those crispy latkes and I don’t mean @latkethedoxie 😉 Latkes are pretty amazing on their own, but if you’re serving them a few times during Chanukah, allow me to suggest making a #latke tray, filled with 🤩 and 😋 toppings:
The Basics: applesauce + sour cream
Salty: capers + Cornichons (aka baby pickles)
🌶️: kimchi + gochujang
Refreshing: 🥒 + hummus + red 🧅
Protein + good fat: smoked 🍣 + 🍋 + dill
Mix & match and have 🤩 topping your latkes! What’s your fave way to top yours?
#chanukah
#chanukahfood
#latkes
#latketoppings
#kimchi
#capers
#cornichons
#applesauceandsourcream
#jewishfood
#spinthedreidel
#happyholidays
#lox
#smokedsalmon
#everydaysnacktray
#snacktray

LATKE TIME!
Chanukah starts tonight and if you’re celebrating, you’ve gotta make 🥔 latkes! A couple of tips for crispy, 😋 latkes:
1. Put your grated 🥔 mixture into a colander and press down with a spatula to get out as much 💦 as possible. You’ll still need to give the mixture another squeeze before you put them in the pan
2. Make sure your oil is hot 🔥 enough. Drop a piece of grated 🥔 into the pan. If it sizzles and turns golden, it’s ready
3. Don’t add flour. It will make your latkes too dense
4. Enjoy! Latkes are a 😋 treat that you have once a year, so don’t feel guilty about eating #friedfood
Grab my simple and easy recipe 👆 May your latkes be crispy and your🕯️ burn bright tonight.
Happy Chanukah! 🕎 And tell me about how your family celebrates this special holiday 😊
#latkerecipe
#latkesfordays
#latkeseason
#chanukah
#chanukah2022
#latkehack
#familycelebration
#jewishfood
#potatorecipes

HOLIDAY 🎁 GUIDES!
Still shopping for that perfect 🤩🎁 for all the special folks in your life? Great news! I’ve curated FIVE guides to the best stuff for these categories:
FITNESS 🏃🏿‍♂️💪🏼 🚴
FOOD LOVERS 😋🍷
FAMILY 🕎 🐶 🎄
BEAUTY💄 🧖‍♀️ 🛁
STOCKING STUFFERS
Whether you’re trying to find something that your 13-year old won’t roll her eyes at, or for your marathon 🏃‍♀️ bestie, or even something for your sister who ❤️ 🪴 I’ve got you covered!
Go to my blog or grab the link 👆 and feel free to DM me with any questions 😁
Happy Gifting!
#giftguide
#holidaygifts
#holidaygiftguide
#giftforrunners
#fitnessgifts
#foodgifts
#familygifts
#beautygifts
#selfcaregifts
#smallpackages
#stockingstuffers
#gingerbreadhouses
#chanukahgifts
#kwanzaagifts
#christmasgifts
#dogsweater
#targetfinds

FOODS TO FIGHT🎄STRESS
Anyone stressed? 🙋🏻‍♀️ Let me guess—your to-do list is a mile long, you’ve got work projects to finish up, and there are still 🎁 to buy and wrap. And because you e been so busy, maybe you haven’t been able to fit in your usual 🏃‍♀️ workouts.
If this all sounds too familiar, you need my December Feel Good Shopping 🛍️ List, which highlights foods that fight stress. Get a peek at the list here and then grab the link 👆 to download it for free. Consider it a small token 🎁 of my appreciation for all of your support this year 🙏
How are you feeling as we head into 2023?
#foodsthatfightstress
#cortisol
#serotonin
#goodmoodfood
#holidaystress
#feelbetterfood

HAPPY GOTCHA DAY LATKE!
It’s been exactly 2 years since this little ball of 🐶 yum came into our lives 🥰
@latkethedoxie is so 🤩 and naughty and full of personality. When we’re down, he lifts us up with a cuddle 🥰 And when we go on family adventures, he’s there with us too. Thank you for getting us through the pandemic!
We 💕 you so much and will continue to spoil you rotten 😊
Main 📷 by @laurenvolo
#gotchaday
#minidoxie
#minidachshund
#minilonghaireddachshund
#doxiemom
#doxielove
#doxiesofinstagram

GINGERBREAD MUFFINS
As you probably have experienced, gingerbread 🏡 are hard to make. The roof always seemed to cave in! And they don’t even 👅 good. But these ginger-studded muffins are just the opposite—easy to make & extremely 😋
You’ll need an overripe 🍌 for these, plus whole wheat flour, spices, crystallized ginger, and molasses.
I highly recommend setting aside a little kitchen time today to make these. Bonus: Your 🏡 will smell like a gingerbread village😉
Happy baking! Grab the recipe👆I’ll be making a batch too after this morning’s Holiday Hustle 🏃‍♀️
#holidaybaking
#gingerbreadhouse
#easyrecipes
#gingerbreadmuffins
#sundaybaking
#healthierbaking
#gingerrecipes
#smellssogood
#wholegrain

😷 FEEL BETTER SOON! ❤️‍🩹
Whether it’s the flu, Covid, RSV, the common cold or para-flu, there are a TON of people who are 😷, and many of them are 👦🏽 👧🏼 In fact, my son is home today with a fever and cough 🙁
While you can do everything on the list below and still get sick, these foods and practices may help prevent you from getting 😷 and some, like staying hydrated, are necessary for recovering.
If you or a loved one is ill, I’m sending you healing vibes ❤️ 🤗
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!
I’m pasting in the link to my free 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

Yep—it doesn’t feel like THE HOLIDAYS until you start watching holiday 🎥 , at least not to this mama. But if you’re going to do a movie marathon, you’re gonna need snacks! 🍿 🥨 🍪 🧀 🍇 🍊
Check out my pairings of classic #holidaymovies with 😋 snacks. And don’t worry, I’ve got all of the pairings wrapped up 🎁 for you at the link 👆
Are any of these movies your fave? Tell me! 🎄🎄🎄And please Hollywood, it’s time you made a decent 🕎 movie, am I right?
#holidaymovies
#holidaytreats
#moviesnacks
#popcorn🍿
#peanutbutterblossoms
#snacktray
#everydaysnacktray
#hottoddy
#loveactually
#elfmovie
#charliebrownchristmas
#thegrinch
#greenmuffins
#spinachmuffin
#theholidaymovie
#holidaychill
#holidayspirit
#hughgrant
#hallmarkchristmasmovies

TIME TO FOCUS ON GUT HEALTH
Literally every other person I talk to is😷 right now, including tons of kids. I know it’s the season, but we’re all in an #immunity deficit after not being out in the world 🌎 for so long.
Other than having a balanced, varied diet and getting plenty of 😴 and moderate exercise, one thing that will go a long way toward keeping you and your family healthy this ❄️ is focusing on #guthealth. About 80% of our #immunecells are in our gut. Impressive, right?
You need both #probiotics & #prebiotics to support a thriving gut microbiome with lots of diversity. You don’t necessarily need to get both at once, but these pairing might help you remember to fit both in each day:
Cottage cheese + Almonds
🧀 + WW crackers
Yogurt + 🍎
Kefir + oats
Kimchi + jicama
Sauerkraut + barley
What’s your fave way to keep your gut healthy?
#coldandfluseason
#stayhealthy
#healthygut
#healthyguthappylife
#prebioticfoods
#probioticfoods
#fermentedfoods
#wholegrains
#immunesystem
#immunehealth
#immunesupport
#nutritionistapproved

AS SEEN ON