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US News Eat & Run Blog

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YOUR NEW GO-TO 🥔 SALAD
Who loves a good 🥔 salad? 🙋🏻‍♀️ Me too! It’s super satisfying and goes with all your summer shindigs, like BBQs, potlucks, picnics, and end of school celebrations. Personally, I’ll be making a big batch of this ZINGY POTATO SALAD to take to a family get-together at the 🏖️ this weekend 😋
Have you heard that 🥔 are too high in carbs? Guess what? They do have carbs, which are excellent in case you want to have any ⚡️ to 🏊🏻‍♀️ 🏃‍♀️ 🤸🏿‍♀️ or 🚴 PLUS—they’re rich in potassium, which is great for 💪 and they have resistant starch to promote #guthealth
You probably have most of the ingredients on hand:
Small 🥔
EVOO
Vinegar
🍋
Whole grain mustard
Thyme leaves
Fresh 🥗 to serve it on (optional)
Grab the easy recipe 👆 and tell me, how do you like your 🥔 🥗?
#potatosalad
#potatosaladrecipe
#memorialdayfood
#summerfood
#resistantstarch
#guthealth
#guthealthyfood
#quickveganmeals
#summersalads
#healthyanddelicious
#thepoweroffood
#carbsarelife
#potatorecipes

👋 NICE TO MEET YOU!
I think it’s been a year since I did an intro post, so I figured I’d start the week off with one. To all the fresh faces here—Welcome! And to all the folks who have stuck with me over the years, I appreciate you SO much 🙏
Here are a few tidbits about me:
🩵While I’m not Native American, I grew up in a town on a reservation in Western NY
🩵 I enjoy most fruits 🍉 🍇 🍌 🥝 & veggies 🥕 🥬 🍄 🌽 but despise 🫑
🩵I was obsessed with animals, especially the platypus, from a young age and spent 4 years undergrad as an animal science 🧬 major. But then I fell in 😍 with nutrition and swapped 🐄 🐷 🐑 🐶 🐈 🐐 for 👩🏼 👶🏼 🙍🏽‍♂️👨🏽‍🦱
🩵I’m a former magazine editor who still loves to put content together in an editorial way 😉
What you’ll find here:
🩵😋 recipes that are fun, easy and made with health-boosting ingredients 🌱
🩵 Tips that help make your life easier, healthier and more joyous 🤩
🩵Info on seasonal ingredients and the incredible ✨ things that food & an active lifestyle can do for YOU
🩵Healthy aging advice for feeling + looking FABULOUS
🩵Snack trays! Making these is a passion of mine! And you’ll be hearing more about them as we get closer to the 🚀 of EVERYDAY SNACK TRAY with @revellbooks!
What you won’t find here:
Fad Diets
“Skinny” tips
Body shaming
Hate of any kind (except for those 🫑)
Before you go! I’m working on a REALLY 😎 new piece of FREE content for you called 30 WAYS TO WELL! It will be available to download in June and I can’t wait to share it with you lovely people! 🩵🩵🩵🩵🩵
Please LMK if we have anything in common or tell me what you’d like to see MORE of this summer! 🏖️
📸 by @laurenvolo and hair + 💄 by @melissaformicabeauty
#intropost
#nutritionexpert
#registereddietitian
#healthylifestyle
#nutritiontips
#fitover40
#lookgreatfeelgreat

☀️ SUN’S OUT☀️
I couldn’t be happier that the beautiful ☀️ has been shining so brightly recently. But as someone who just had another pre-cancerous mole removed this week, I’m also hyper aware that I need to protect my skin from harmful UVA + UVB rays.
Of course you’re gonna wear your sunscreen 🧴 and a 🧢 and 🕶️ and maybe even clothing with built in protection, but DYK that certain foods can also help protect you?
🍇 Grapes of all colors are a natural source of beneficial antioxidants & other polyphenols. Research suggests that 🍇 may protect your skin from sunburn
Almonds: That crunchy snack has been shown to support the skin’s defenses against UVA light, the kind that causes sunburn 🥵 Just another reason to start your day with
#almondbutter toast
Spinach: This 🥬 has so many bennies! We know it protects 👁️ and the lutein it contains also helps ⬇️ UVA damage to the skin. Add baby spinach to your 🛒 ✅
🍅 These summer ⭐️ are not only bursting with flavor, they’re also packed with #lycopene, a 🌱 pigment that provides photoprotective benefits. Studies show lycopene boost’s skin’s defenses from the ☀️ Next time you have 🍝 add a little more of that sauce
Iced coffee/tea: This might just be my fave on the list! Another yay for ☕️ and 🫖 The ECGC in 🫖 and 🍵 helps ⬇️ damage from UVA light and slow the loss of #collagen And drinking 4 cups of ☕️ daily has been linked to ⬇️ risk of malignant melanoma
Flaxseeds: The antioxidant vitamin E helps absorb the energy from UV 💡, which helps prevent free radical damage to skin. Sprinkling ground flaxseed over your 🥣 or did g to muffin mix will help you get the 15mg we need daily
Did any of this surprise you? How do you protect yourself from the ☀️ while still enjoying it?
#sunsafe
#sunsafety
#protectyourskin
#sciencebasednutrition
#nutritionexpert
#foodswithbenefits
#lycopene
#lutein
#vitamine
#polyphenols
#collagen
#benefitsoftea
#coffeebenefits
#skincancer
#plantpower
#healthyskin
#healthyskintips
#naturalbeautytips

🍓SUMMER FRUIT TRIFLE 🫐
Save this post! Grad parties 🎉, birthdays 🥳, cookouts 🍔 and more are all on the 📅 this month and next, and you might be tapped to bring a dessert. Sure, you could grab a box of 🧁 from the store OR you could 🤩 the crowd with my SUMMER FRUIT 🍒 TRIFLE!
You can use any combo of fruit you like, but 🍓 🫐 🍒 🍑 are my faves in this. If you’ve never made a 🍋 custard before, don’t be intimidated—it’s easy as long as you pay attention and use your whisk 😉
The poundcake can be homemade or storebought. And the splash of @cointreau_us is 💯 optional.
Grab the link to the recipe 👆 and Happy spring/summer celebrations!
#summercelebration
#summerdesserts
#potluckparty
#graduationpartyideas
#fruitydesserts
#fruittrifle
#lemoncustard
#poundcake
#recipehowto

💕HAPPY MOTHER’S DAY! 💕
Every mom knows we’ve got the toughest job on the 🌎 and most of us would still agree that we would do it all—all over again. The pain of childbirth, the 😭, the diapers 💩 the tantrums, the endless messes, the playdates, the performances, the Little League, the sleepovers, the 🚗 meltdowns, the sticky 🖐️, the rushed mornings, the lack of privacy. Yes—it’s a lot! And that’s why every mom, grandma, nana, auntie, MIL, sister and other mama figure should be loved on 💗 pampered, wined 🍷 & dined, and gifted 🌸🎁 this weekend. WE deserve it for all we do 🙌🙌🙌
And while I do 💕motherhood, I also recognize that this weekend may also be filled with feelings of sadness and loss for mothers who are gone too soon and pregnancies that have been lost, and well as children who are not with us, for whatever reason. Please know that with my celebration 🎉 I feel this loss too and I’m sending you strength and 🤗 ❤️
#mothersday
#happymothersday
#momsareamazing
#imissmymom
#motherfigure
#gettonothaveto
#celebratemom
#momlife
#momlifeisthebestlife
#cherishthemoments❤️

🌸EASY MOM’S DAY BRUNCH 🌸
Moms want a delicious 😋 Mother’s Day Brunch, but they also want low stress (trust me), so if you’re in charge of whipping up something to serve on the big day, make these Mini Turkey & Asparagus Frittatas. Packed with flavor and protein, they’re just what mom needs to start her day! And don’t forget the ☕️ she’ll want plenty of that too😉
If you’re making this with kiddos, there are lots of steps they can help with, from cracking the🥚 to mixing the ingredients.
Grab the recipe 👆 🌸
What Are you planning to make for mom?
#mothersday
#mothersdaybrunch
#minifrittatas
#asparagusrecipes
#breakfastformom
#healthybreakfast
#highproteinbreakfast
#takecareofmom

🍓 MINTY FRUIT SALAD 🍉
Warm weather means two things: Outdoor gatherings + more focus on hydration 💦 (ok, it means a lot more, but just hear me out). You can take care of both things with this 😋 and refreshing fruit 🥗
My mint is looking 🤩 and I can’t wait to make this beauty😁 You’ll Need:
🍉
🍓
🍇
🍍
🍯
Mint + chamomile 🫖 bags
This 🥗 has relaxing properties from the mint and #chamomiletea, so it’s perfect for a Mother’s Day celebration!
Grab the recipe 👆 🍓🍉🍇 🍾
#mothersdaybrunch
#mothersdayfood
#hydratingfoods
#fruitsaladrecipe
#watermelonrecipes
#summerrecipes
#chamomiletea
#freshmint
#springrecipes
#breakfastinbed

3 LOW-STRESS, 😋 GRAIN BOWLS
The weather is finally warming up ☀️, the kids’ schedules are super busy, and I’m looking for lunch/dinner ideas that are #lowstress, filling and quick to make. Who is with me? These 3 🍚 are:
⚡️ Super fast
⏰ Low to no-cook
💩 High fiber
💦 Hydrating (cuz you can only drink so much 💧)
🌈 Colorful which means high in #antioxidants
💰 Affordable
1. Quinoa Bowl with 🍉 🥒 & Feta + 🍣 I make my salmon in the toaster oven when I don’t want to heat up the kitchen. Just cook for 20 min @400F.
2. Brown 🍚 Bowl with Cherry 🍅 + 🥬 + 🌱 protein + 🥑 I am not great at cooking 🍚 so I use the microwaveable packets or frozen
3. Pesto🍝 Bowl with Plum 🍅 & Peas & 🥚 & Parm
As long as your pasta is already cooked, this is truly #nocook and 💯 yum. The peas I used are frozen and I microwaved them for a few min 💚
Tell me what you like to put in your grain 🍲 😁
#grainbowl
#quinoabowl
#ricebowl
#pestopasta
#lowstress
#nocookmeals
#warmweatherfood
#highfiber
#hydratingfoods
#notimetocook
#antioxidantrich

💛 MENTAL HEALTH MONTH 💛
May is #mentalhealthmonth and even though I’m often here telling you all the ways to be positive and have gratitude 🙏, the truth is that not every day feels great☀️ and that many of us struggle with the shadows in life sometimes.
Mental health is part of overall health and it’s something we need to focus on daily. Filling your plate with healthy foods, especially colorful fruits and veggies, 🍇 🍎 🫐 fatty fish 🍣, nuts and seeds can go a long way toward helping us feel better mentally. And regular exercise is one of the best mood stabilizers around.
And now that the weather has improved and the 🌸 and 🌳 are in bloom, it’s a great time to take advantage of the mental health benefits of being in nature 💚 Spending time in nature is linked to:
🌸Improved focus
🌳Lower stress levels
😊 Better mood
💜 ⬇️ risk of developing a mental health condition
Parks + forests are great, but river and 🌊 views are also beneficial 💙 And it’s important to note that nature isn’t just key for adults, it has a significant positive impact on 👦🏽 🧒🏼 👧🏼 as well
It’s time to #endthestigma and take charge of your mental health. If you need help, don’t be afraid to reach out to a professional. And if you have a loved one ❤️ who is struggling, let them know it’s OK to ask for help. Please go to @mentalhealthamerica for more resources
Photo by @laurenvolo
#mentalhealthmatters
#mentalhealthawareness
#mentalhealthmonth
#naturetherapy
#benefitsofnature
#takeawalk
#stopthestigma

🌸GIVEAWAY TIME! 🌸
For all you moms on-the go, here’s a prize pack that will take you through your busy day in style.
A @yeti Camino 35 Tote in High Desert Sand. It holds everything for trips to the playground, 🏖️ farmer’s market or a weekend trip. It holds a TON and is super sturdy and easy to wipe clean
And stay hydrated 💦 all day with @yeti 35-oz Rambler with straw lid in Canopy Green, customized with MOM 😁 💚
How to enter:
1. Follow me and like this post 😊
2. Tag 2 friends who would 💛to win
3. Tell me what you’d put in your tote! 🥖 🍷 👙 🐶
The winner will be picked onFriday, May 12th. US entries only please
Good luck! 🍀
#momsdaygiveaway
#mothersdaygiveaway
#yeti
#momsonthego

BEST FOODS FOR 👁️ HEALTH
If you’re like me, you spend a lot of time thinking about foods for your ❤️ 💪 🧠 and skin, but probably less on taking care of your 👁️. Well friends, it’s Healthy Vision Month, so it’s time to put the focus on those peepers! This is important for 👦🏽 👧🏼 too, especially since their eyes work so hard in school all day 🤓
Our 👀 do so much for us, so let’s support them with these foods for good vision:
🥬 Collards, kale and spinach are all rich sources of the carotenoids lutein and zeaxanthin, which ⬇️ risk of cataracts and age-related macular degeneration (AMD)
🍣 This fatty 🐟 is rich in the omega-3 fatty acids, DHA and EPA and your retinas need both to work properly. Omegas also protect 👀 from glaucoma and AMD. Walnuts are also rich in omega-3
Vitamin E rich foods: Studies have shown that vit E, along with other nutrients, can slow AMD and May help prevent cataracts. Almonds, PB 🥜 seeds, 🥑 and hazelnuts are all good sources of E
🍠 This tuber is tops for beta-carotene, a carotenoid that helps with night vision (which I could definitely use!). Other beta-carotene ⭐️ are 🥭 🥕 apricots and cantaloupe 🧡
🍓 loaded with nearly 100mg of vitamin C/cup, these juicy berries help take care of the tiny blood vessels in your 👁️, lowering your risk of cataracts. You’ll also find loads of #vitaminc in 🫑 🍊 and bok choy
Zinc-rich foods: This mineral is found in high amounts in chickpeas, 🥩, lentils 🐓 and 🦪. Zinc brings vitamin A from your liver to your retina, where it’s used to make the protective pigment melanin
Tell me, do you think about your 👀 health?
#healthyvision
#healthyvisionmonth
#healthyeyes
#agerelatedmaculardegeneration
#cataracts
#protectyoureyes
#darkleafygreens
#omega3
#zincbenefits
#vitaminc
#getnutrientsfromfood
#eatingincolor
#sweetpotatoes
#strawberries
#healthover40
#healthyaging

💚TREAT YOURSELF💚
The days are getting longer and sunnier ☀️ and you may be hanging out on the porch or in the backyard with friends. If you 💚 a marg, but you don’t want the 55g of sugar that can come with the syrup that’s often used to make this popular 🍹, then give my NAKED MARGARITA a try. It’s made with just 3 ingredients:
1 oz fresh Lime juice
1 oz @cointreau_us or another🍊 liqueur
1 to 11/2 oz Good quality tequila (I used @solento_tequila)
You’ll also need 🧊 + a shaker
Are you a marg fan? Tell me how you like to make yours 😁
#margaritarecipe
#lowsugar
#lowsugarcocktails
#betterbooze
#chipsandsalsa
#margaritas🍹
#treatyourselfwell
#youdeserveatreat
#nottoosweet
#tortillachips

🍞TOAST TO A GREAT WEEK! 🍞
Why toast? It’s easy, it’s versatile, it’s fast and it gives you #feelgood carbs for your 🧠 & 💪
Try to create a combo of PROTEIN + GOOD FAT. The 🍞 brings the CARBS. I used the Health Loaf from @elizabarnyc Here are just 3 of hundreds of ways to top yours:
PB + 🍌 + chia
🥑 + 🥚 + za’atar
Nutella + 🍓 + walnuts
All of these are 🤩 for breakfast, lunch (along with other food) or a snack. How do YOU toast? Tell me ⬇️ 😁
#feelgoodfood
#proteinfatcarbs
#avocadotoast
#peanutbuttertoast
#nutellalover
#easyhealthymeals
#quickfood
#nocookingrequired
#nutritionistapproved
#carblover

WHEN LIFE GIVES YOU 🍋
It has ☔️ ALL weekend and will be continuing all day today. But I’m planning to bring a little ☀️ to the day with this 😋 Lemon 🍋 Pound Cake, which is super moist from whole milk yogurt, and a little healthier from the addition of whole wheat flour
If you’re in a baking mood, grab the link in my bio and get your 🍋 on😁
Happy Sunday friends!
#lemonloaf
#poundcake
#whenlifegivesyoulemons
#bakingweather
#sundaybaking
#lemonslice
#betterbaking
#alittlehealthier
#sundayvibes

NO REGRETS!
Do you live with regret? I think we all do, whether it’s relationships that didn’t work out, career paths not taken, or opportunities not explored.
We can dwell in our regrets, or choose to move past them. I started 2023 with a goal to let go of regrets and embrace living in the moment 🫶
To send us into the weekend with positivity ✨, here’s a list of things you’ll never regret:
☀️🧴 : Start today baby! Do it daily to prevent skin cancer & wrinkles. I like the daily moisturizer with SPF from @laneige_us
🏃‍♀️ 🚴 🏋🏿‍♂️ You will feel better every time—pinky promise. Walking counts too!
🏖️ 🏔️ Whether you dream of that Alaskan cruise 🚢 or a safari 🐘 in Africa, if will be worth every dime you save because memories last a lifetime
😊 Ok, I’m not talking about smiling at the creepy guy at the gym. But if you can spread a little sunshine 🌞 by sharing a smile with the mom you always see at drop off or the grocery store clerk who always loads your bags, you will make their day and your day a little brighter😁
💛 Whether it’s bringing your partner lunch at their desk, putting a sweet note in your kid’s lunchbox, or helping a neighbor bring in groceries, #spreadingkindness is a #feelgood practice
🥰 Take that extra 10 minutes and snuggle longer with your 👦🏽 🐶 🐈 or partner. I let my youngest 😴 in my bed this week and we watched @officialblueytv, and snuggled, which was the sweetest way to end our day.
Tell me 👇 what you’re doing this weekend that you know you won’t regret 💚
#feelgoodfriday
#noregrets
#liveinthepresent
#healthylifestyletips
#wearsunscreen
#kindnessmatters
#spreadkindnesslikeglitter
#snugglemore
#movementforhealth
#loveyourbody
#livewithnoregrets
#positivitytips

You’re going to want to say “Oui, oui” to this one mes amis, because it’s so easy, satisfying, balanced, and just all round 🤩🤩🤩 You can make it for yourself and use the rest for #mealprep, or make it for a crowd.
To make:
1. Steam or bleach a bag of trimmed green beans
2. Take a hothouse 🥒 and cut into wedges
3. Add marinated artichoke 💚
4. And cherry 🍅
5. Add a pile of 🫒 including Nicoise
6. Boil new 🥔 slice in half and add
7. Add a pop of pretty color 💖 with radishes
8. Pop in hardboiled 🥚 (I used pre-made @vitalfarms to save time)
9. And for the final flourish ( + protein and #omega3), add a can or two of wild tuna in olive oil 😋
Dijon dressing: whisk together the following
2 tsp 🍋 juice
1 T Dijon mustard
1-2 shallot, minced
1/4 tsp 🧂 + pepper
Are you a Nicoise fan? Tell me in the comments 😁
#nicoise
#nicoisesalad
#bigasssalad
#bigsaladenergy
#dijonmustard
#allthingsfrench
#artichokehearts
#cannedtuna
#radishes
#saladseason
#healthyandtasty
#easymealsforbusypeople

Remember that gorgeous Rhubarb-Blackberry Crostata I posted last week? Well now I’m showing you exactly how to make it. rhubarb is in season NOW, so grab some stalks while you can and make this magical dessert that also works as a breakfast or afternoon treat 😋
Rhubarb is loaded with anthocyanins, which give the stalks their gorgeous color and provide an #antiinflammatory punch. Blackberries are loaded with fiber (8g/cup) and contain substantial amounts of calcium and vitamin C making this a very smart tart! 😁
Grab the easy recipe in my bio 👆 and LMK if you make it!
#foodreels
#fruitdesserts
#easydesserts
#rhubarbrecipes
#blackberryrecipes
#springrecipes
#springproduce
#demerarasugar

😁NEED A MOOD BOOST? 😁
Anyone need a mood or energy boost? I do! I’ve had sick 🤒 kiddos home for the last 2 weeks and now I’m feeling exhausted 🥱 and in need of caretaking myself. But when you’re a mom, you generally just have to keep on going. Sound familiar?
If you can’t take a full day or even a few hours off, try these 5 Minute Mood Boosters! Save this post—you’ll need it at some point!
🍫: No surprise here! Chocolate contains #theobromine, which is similar to caffeine, but provides a milder ⚡️ stimulant effect, and a temporary boost in 🧠 function, which helps you feel more alert 😁
☀️: There’s a reason why you feel better after even a few minutes in sunlight. Exposure to ☀️ releases the neurotransmitter #serotonin in the 🧠 which makes you feel 😊
Jumping Jacks: As my pal @djblatner will tell you, jumping rope makes you feel 😎 in fact, short bursts of cardio are known to provide an anti-depressive effect. And while it’s a challenging cardio ❤️ workout, I bet you can do it for 5 minutes!
🍌: Carbohydrates make you feel 😊 Why? They increase blood glucose, which helps you feel more alert and they also ⬆️ serotonin production, which helps ⬇️ anxiety. 🍌 make a perfect mood booster at any time of day
👯‍♀️: Calling (or even texting) a good friend is another way to boost your mood. When we feel alone, negative emotions can 🌀 out of control. Talking to someone who knows us well helps us lighten our mood and feel better. It’s also good for #brainhealth!
Power Pose: Yes, it’s true! Standing with your hands on your hips, with your head up and chest out actually can boost your mood 💥 and confidence. So pretend you have a cape on and be that 🦸‍♀️ that you are!
What do you do when you need an instant mood boost? ⚡️⚡️⚡️
#naturalmoodbooster
#take5
#theobromine
#benefitsofchocolate
#benefitsofexercise
#carbsarelife
#powerposes
#jumpingjacks
#socialconnection
#moodboosters
#tiredmom
#lifestylehacks
#caffeinefreeenergy

🌎 FRIENDLY BANANA BREAD
It’s Earth 🌍 Week Friends! Time to use up those old 🍌 and leftover Easter 🍫 I posted the 🍌 bread in my IG Stories this week and many of you liked the looks of it, so I’m sharing the recipe here today 😋
You’ll need:
1 C WW flour
1/2 C AP flour
1/4 C chia seeds
1 tsp baking soda
1/8 tsp 🧂
1/2 C brown sugar
1 🥚
1/2 C whole 🥛 or 🌱 milk (I used @notcous)
1/2 stick melted unsalted 🧈 or 🥥 oil or ghee
1/4 cup whole milk yogurt
1 tsp vanilla extract
2 overripe 🍌, mashed
6-9 pieces leftover chocolate, chopped (I used @justins mini PB cups and plain 🍫🥚)
You’ll mix half of the 🍫 into the batter and put the rest on top to melt into your loaf 😋 The full recipe is linked 👆 Just skip the step for putting a 🍌 on top
What are you doing this week to 🎉 Earth 🌎 Week?
#earthweek
#earthmonth2023
#foodwastefighter
#foodwaste
#leftoverchocolate
#earthfriendly
#smallstepsfortheplanet
#bananabreadrecipe

YOUR STRESS LESS 🛒 LIST!
April is #stressawarenessmonth. I’m guessing that’s because it’s #taxtime, but this year it’s probably also because there are so many dang 🦠 still circulating and economic uncertainty.
Whatever your sources of stress, please know that there are ways you can take care of yourself with the right foods 🍣 🥣 🍒 🥛 🥝 + and regular exercise 🏃‍♀️ 🚴 🏊🏼‍♂️ They won’t make the stress disappear, but they can help you weather the storm and remain healthy even during stressful times.
I recently spoke to @todayshow todayshow about foods that can help you deal with stress. And my April Feel Good Shopping 🛒 List is dedicated to the same thing.
Grab the link 👆 to download your FREE 😊 copy of the Feel Good List. And the link to the Today.com list is 👇 Here’s to doing what we can to stay well even when life is messy and hard ❤️
https://on.today.com/40ekmaS
#foodstofightstress
#omega3ala
#healthyfats
#healthylifestyle
#serotonin
#lifestress
#stressless
#lessstress
#cortisol
#tryptophan
#complexcarbs
#fattyfish
#herbaltea
#b12
#nutritionexpert

💖 COME GET A SLICE! 💖
This Rhubarb & Blackberry Crostata is one of my all-time favorite spring desserts 😋 The tart rhubarb and sweet, juicy berries are the perfect combo and the buttery walnuts add just the right crunch on top. It’s the just-right end to any spring meal or 🧺 The crostata is also pretty 🤩 with a cup of ☕️ for brekkie 😉
If you’re not a 🥧 person, take heart! A crostata is waay more forgiving and less precise, but just as satisfying to make and 😊
Grab the recipe in my bio 👆 and tell me what you think!
#springdessert
#picnicfood
#easydessert
#rhubarbrecipes
#blackberryrecipes
#walnutrecipes
#healthydesserts
#nottoosweet
#wholegrainbaking
#springproduce

GET YOUR SPRING 🌸 ON
Grab that tote bag friends because it’s time to load up at the #farmersmarket or your local 🛒 store with these spring picks. They won’t be here for long, so get them while you can! They are 😋 and loaded with nutrients you need:
Rhubarb: anthocyanins provide the bright red color and👇 inflammation, helping prevent atherosclerosis and keep your ❤️ healthy. Try it in my Crostata recipe at the link arrow ⬆️
Asparagus: This fiber ⭐️ is one of my faves for recipes. It helps promote a #healthygut and provides folic acid for moms-to-be
Radishes: these beauties offer both calcium + potassium, which help regulate 🩸 pressure
🥝: One kiwi contains 71% of the vitamin c you need for the day! These little green gems help keep glowing by helping promote #collagen production ✨
Snap peas: So tasty and loaded with 54 mcg (68% DV) of vitamin K to help keep your 🦴 strong 💪
🍓: Phoebe’s fave fruit provides a ton of vitamin C with nearly 90mg/cup, helping to keep skin healthy and ⬇️ #inflammation
What’s your fave spring 🌸 pick?
#springproduce
#springfruit
#springveggies
#rhubarb
#kiwi
#asparagus
#radish
#saladseason
#snappeas
#bonehealth
#strawberries
#berrydesserts
#nutritionexpert
#vitaminsandminerals
#antiinflammatorydiet
#farmersmarket

SPRING 🐰 🐣 SNACK TRAY
You didn’t think I’d let Easter 🐣 hop on by without a #snacktray, did you? Here is my 🤩 and festive take on a tray for Easter or any spring celebrating you’re doing this weekend😊
It’s full of delights for 👧🏼 👦🏽 🧒🏼 of all ages and of course you can put your own special spin on it. LMK if you have questions about any of the treats. I posted a Reel for the #coconutmacaroons the other day😉 What would you grab first? For Phoebe it’s 🍓
Happy Easter, Passover, Spring and a generous Ramadan friends! 🐣🐰💜💚💛🫓 🦋
#snacktray
#eastertreats
#peeps
#easterchocolates
#chocolateeggs
#jellybeans
#everydaysnacktray
#celebrateeverything
#familycelebration
#pretzelrods
#pretzeleodsdipped

🫓PLAY WITH YOUR MATZAH 🫓
Even if you 💛 matzah, it can get a wee boring after a few days. I have fun coming up with new ways to top mine and this year I’m participating in the #matzahchallenge, which helps raise funds to fight hate and antisemitism (each post unlocks $18!). Please join me and do the same through April 13th🙏
#matzahchallenge
#passover2023
#matzahfun
#fightantisemitism
#nutella
#pistachiocream
#peanutbutter
#noplaceforhate

HAPPY PASSOVER—LET’S MAKE MACAROONS!
A few friends have told me that they’ve only had macaroons from a box or a can. If you’re in that camp too, I’m here to show you how EASY it is to make your own fluffy 😋 macaroons.
You just need:
🥚
🥥 I like the unsweetened one from @bobsredmill
Sugar
Vanilla
🍫
Sprinkles
And if you don’t like white chocolate, you can use milk or dark 🍫 grab the full recipe 👆
And Happy Passover to those who celebrate! 🫓
#happypassover
#coconutmacaroons
#passoverfood
#familytraditions
#macaroons
#noleavening
#chocolatedipped
#whitechocolate
#sweettreats
#betterhomemade
#wellandgoodeats

I’m staying put for Spring Break, but if you’re 🍀 enough to be traveling ✈️ 🚗 somewhere, keep these 6 Healthy Travel Tips in mind 😊
You don’t need to stick to the same routine you have at 🏡 it’s good to change things up! The main things to keep in mind:
🚶‍♀️Stay Active: You don’t need to stick to the routine you have at home. Just keep moving! Find a local park and check out the local flora 🌳 🌸 🌹
😴 Prioritize Sleep: The tip above will help with this
🍉 & 🥗 : Find a store and buy some cut up fruits and veggies to keep on hand. It really makes a difference!
💦: Stay hydrated to avoid constipation 💩 and to feel your best 😊
And of course, have 🤩 and enjoy some local treats
🥐🥨🥞🍔🌮🍟🍰🍡🍿🥧 🍺
Enjoy friends! 💛💛💛💛
#springbreak2023
#healthytravel
#traveltips
#balancedlifestyle
#enjoylife
#stayactive
#nutritiontips
#progressoverperfection

🥚 BEET-DYED DEVILED EGGS 🥚
I ❤️ deviled eggs! Who else? And why not make them the ⭐️ of the show by giving them a little 🛀🏼 in beet juice first?
I don’t juice my own beets. I buy it! Saves a ton of time and you can reuse it if you’re making another batch of beets 😉
Grab the recipe for these 👆 and happy Easter 🐣 & Passover 🫓 prep!
#deviledeggs
#hardboiledeggs
#beetdyed
#naturaldye
#easterappetizer
#passoverprep
#foodreels

✨ MORE IS MORE✨
I was asked by @maurig0ld @todayshow to weigh in this week on the concept of “add, don’t subtract” as a way to eat healthy and even lose weight. This is not a “new” idea, but as with many things on @tiktok, it’s gaining new life. What does this idea even mean? It’s about adding things to your snacks and meals that make them tastier, more nutritious and 🤩 It’s the antithesis of restriction. I shared a few examples:
🥣 If you start the day with a yogurt or bowl of cereal, add some berries and nuts to it. Yes, this adds calories, but it also adds important #diseasefighting nutrients + fiber + flavor
🥗 As you probably know, a salad of just greens and veggies won’t keep you feeling full for long. But adding protein 🦃 🥚 🫘 🐟 + fat 🫒 🧀 🥑 + other “accessories” can help you 💚 your salad and get the most out of the foods in it (fat helps absorb beta-carotene)
There are so many ways you can “add” throughout the day! Like in this bowl here, with walnuts, raspberries & cacao nibs. What’s your fave way to plus up your snacks & meals? Here’s the link to the story:
http://bit.ly/3K4PJ1M
#adddontsubtract
#norestrictions
#healthymindset
#nutritionexpert
#mediard
#getmorefiber
#fiberlove
#balanceddiet
#sustainablehabits
#longevity

🛑 FEELING BAD ABOUT THIS STUFF
After another school shooting this week, I’m feeling pretty down 😞 There’s a lot to process these days, so I don’t want you fretting over things that just don’t matter, like these 8 things:
Not 🥰 🥬: There are plenty of other healthy veggies 🥕 🥦 🥗 to 💚
Not cooking from scratch: Yes, it saves you 💰 and is a great way to eat healthy, but you can eat well without 👩‍🍳 if it’s not your thing
Taking a time out: Moms—I know you’ve done this before! Do not feel badly about taking 20 or more to cool out and take a mental health break 🧘‍♂️
Not loving 🏃🏿‍♂️ or intense 🏋🏼‍♀️: I have so many friends who have “confessed” to me that they just hate all the jumping and 😓 of intense exercise. That’s OK! You can still do a lot of good for your ❤️ and 💪🏼 with walking 🚶‍♀️ 🧘🏻‍♀️ Pilates and more
Not being Marie Kondo: I know that IG is full of images of perfect kitchens and color-sorted 📚 shelves, but not everyone has the time or inclination to do that. Or, you might want to get super organized, but you have 👧🏼 in the 🏡 who mess it up right away, so why bother? You are still a good 😊 person if you’re not super organized 👍 (though I did just buy some 🧺 from @thecontainerstore in hopes of improving the l closet situation)
Not making your 🛌: This one kind of goes along with the last one. Yes—it’s definitely a nice way to start the day, but if you don’t make the 🛌 you can still have a productive day 😉
Having wrinkles: Sure, you dwell on the fact that you should have worn more sunscreen 🧴 in the ‘90s, but don’t beat yourself up about it. You’ve lived life. And if you want to get Botox, I’m here for it
Having another 🍪: Because in these times, sometimes one 🍪 isn’t enough.
In the words of @codyrigsby, You’re doing the best you can today boo. What are you going to 🛑 feeling badly about today?
#wellnesstips
#stressless
#takeatimeout
#stopbeingaperfectionist
#haveacookie
#notmariekondo
#hatetosweat
#stopfeelingbad
#youdoyouboo
#reallifemom
#realitycheck
#gentlefitness
#gentleexercise
#youredoingthebestyoucan

Let me introduce you to your fave new 🥗! Last summer my sister @largemankalnitz sent me a link to a viral salad recipe that claimed to be a fave of the amazing @jenniferaniston. I am not one to jump on the viral recipe 🚂 but I really liked the ingredients in this one (from @eatingbirdfood), so I made it. I loved it! But wanted to give it my own spin, so I added asparagus and more 🍋 and 🥒 to make it extra refreshing 😋
Apparently this was never Jen’s fave 🥗 but it’s become my go-to spring 🌱 dish that I make on repeat and I hope you 💚 it too! ps: Leo likes this salad because it has so many cukes in it 😉
Grab the recipe at the link in my bio 😊
#quinoasalad
#springsalad
#jenanistonsalad
#asparagusrecipes
#plantbasedrecipes
#lemonlover
#pistachios
#fetacheese
#refreshingfood
#mealprep
#plantprotein
#garbanzobeans

🎂 HBD WILLA! 🎂
Free spirit. independent thinker. Awesome friend. These are all ways to describe my oldest child 👧🏼
I distinctly remember watching her run around this 🛝 in Brooklyn’s Prospect Park and just enjoying how much joy she was feeling running from the swings to the slide and back again. I also remember having a very strong urge to have another 👶🏼 (we already had Leo at this point) because I had fallen 🥰 with being a mom.
It’s years later and Willa turns 14 today. She won’t let me post any current photos, but trust me, she’s gorgeous and is about to be taller than her mom very soon.
Your first child teaches you so much about being a parent. When to hold on and when to let go and help them spread their wings. This girl will be ready for whatever life throws at her. We ❤️ you so much!
#birthdaygirl
#thisis14
#momlife
#momlifeisthebestlife
#thedaysarelongbuttheyearsareshort
#brooklyntoburbs

😊EASY WAYS TO BOOST HEALTH😊
Some days are easy breezy. Others not so much. This week has felt like a slog. Hubby out of town, sick kid, lots of extra obligations. That’s when wellness can feel like a drag, right? But if you break it down into doable steps that you CAN accomplish, being healthy and taking care of yourself doesn’t have to feel hard 😉
Here are some ways I stay healthy when life gets hectic. Which one appeals to you most? And don’t forget to use that “fun break!” It can be whatever you want—playing a game, watching a 😂 video, calling your bestie, looking at real estate porn or puppies 🐶—whatever helps you breathe easier and take your mind off your to-do list for a bit 😊
Please tag a friend who could use a little extra help taking care of themself this week 💚
#easywaystobehealthy
#easywellness
#healthylifestyle
#prioritizeyourself
#sleepiseverything
#eatmorefruitsandveggies
#moveyourbody
#drinkmorewater
#drinkmorewater
#funbreak
#taketimeforyou

10 FOODS FOR ❤️ HEALTH
Ladies, IKYK, but ❤️ disease remains the #1 killer of women in the US. It’s a scary statistic, but there’s a ton you can do to lower the risk. My dad died from a massive heart attack at 62, so you bet I’m eating all the foods I me room in this great piece by @caroline.kee on @todayshow.
Here are some of the foods you should be eating for your ❤️ They’re all part of the #mediterraneandiet and psst, it’s easy because they’re 😋
Walnuts: Studies show that including omega-3 rich walnuts in a healthy diet may help maintain both physical and 🧠 health
🥬 Dark leafy greens, like collards and kale contain magnesium. Low levels of this mineral have been linked to ❤️ disease
Fatty 🐠: eating seafood 2x/week is linked with a 👇 risk of dying from cardiovascular disease. Fatty 🐟 contain ❤️ protective omegas + other important nutrients
Grab the entire list at the link in my bio 😊 What’s your fave ❤️ healthy food?
#hearthealthyfood
#womenshearthealth
#todayshow
#nutritionexpert
#fattyfish
#leafygreens
#evoo
#walnuts
#longevity
#healthyaging
#takecareofyourheart
#womenshealth

🌸🌸HAPPY SPRING🌸🌸
Today is the day friends! The day when everything ahead is just going to get warmer and greener 🌳 and sunnier ☀️ When we can start peeling back the layers and start dreaming about 🧺 and 🏖️ And even though it’s only 35 degrees right now, I’m thinking about putting on my gardening🧤and digging in the dirt😁
Here are just a few reasons why #gardening is great for #wellness:
🪴 Gardening is calming:
A 2011 study found that gardening helps lower cortisol levels more than reading after a stressful event
🪴 Gardening makes you 😊:
Not only does gardening improve your mood, it also boosts self-esteem. Studies have shown that people dealing with depression had significant improvements after spending time gardening regularly
🪴 Gardening helps you get vitamin D:
It’s not surprising that spending time outside helps you get more ☀️ But according to the EPA, most of us spend 90% of our time indoors, so we need to actively make time to be outside or else our bodies can’t make that super-nutrient, vitamin D.
🪴 Gardening is great exercise:
While it’s not as intense as 🏃‍♀️ it uses most of the major muscle groups and weeding is definitely a workout! Building some time into your schedule to garden can help you build 💪🏽
And if you have 👧🏻 bring them with you—gardening is an excellent way to introduce kids to so many concepts, especially where food 🍓 🍅 🥕 🥒 comes from!
Do you 💚 gardening? Tell me what you’re planting 🌱 this spring! I will be planting several containers with 🌸 and also adding several 🌿 like basil and marjoram and habt wait to bring my 🫒 tree (see stories for more) outside😊
📷 by @laurenvolo. Hair &💄by @melissaformicabeauty. Outfit by @marinelayer
#firstdayofspring
#naturalmoodbooster
#naturegirl
#happyspring
#getgardening
#getplanting
#gardeninglife
#getplanted
#growyourfood
#benefitsofgardening
#healthylifestyletips
#healthymovement
#westchestermoms
#healthykids
#getoutside

OK, with spring 🌸 officially starting tomorrow (YAY!), I know we are nearly crossing the finish line for getting sick. BUT, I’m still hearing from many of you who still have 🤒 kiddos or are dealing with something yourself. Let’s bolster our immune systems for the week with this 😋 COLD BUSTING FRUIT SALAD!
Here’s what you need:
1 🥝 peeled as sliced
1 🥭 cubed
1 cara cara 🍊
1 grapefruit
1 🍐
1-inch piece of ginger, chopped
2 T a chopped crystallized ginger
Combine in a large bowl and don’t forget to squeeze all the juice from the citrus!
This fruit 🥗 is refreshing, zingy, #hydrating and has a bit of heat from the ginger. One serving packs over 100% of your vitamin C for the day & has #guthealth benefits too! Let’s hear it for no more sick days! 🙌
#immuneboosting
#immunity
#guthealth
#sickofbeingsick
#fruitsaladrecipe
#familyfriendlyrecipes
#yourkidswillloveit
#gingerlicious
#gingerrecipes
#vitaminc
#goodforyourgut
#citrusrecipes
#grapefruit
#carcara

💚☘️HAPPY ST. PATTY’S DAY☘️💚
Ok, I know that many of you (looking at you @notoriously.nicole.rd) 💚 a certain green fast food shake that is available right now, and that is great if that’s your thing. But for many of us it’s just too much added sugar (63g in a small) and it’s a lot of dairy 🥛 to digest all at once if you’re a little lactose intolerant like me. BUT, I do 💚 the flavor of this St. Patrick’s Day fave and that’s why I came up with these Mini Minty Shakes. They pack all the mintiness and creaminess you crave into a much smaller package that feels just right for the whole family 😋
HOW TO MAKE ☘️
1/2 cup milk of your choice
1 cup vanilla ice cream
1/4 tsp peppermint 🌱 extract
Drop or 2 of natural green food coloring
Whipped cream
Sprinkles ✨
Combine 🥛 + 🍦 + peppermint + food coloring in a blender under smooth. Pour into 6 little glasses, top with whipped cream + sprinkles. ENJOY! 😋💚☘️
Hoping you find your gold at the end of the 🌈 today! And if you’re looking for a full St. Patty’s Day snack tray, check out my stories ☘️💚☘️💚☘️💚
#greenmilkshake
#stpattysdayfood
#greenfood
#mintshake
#shamrockshake
#minishake
#lessaddedsugar
#lesssugar
#celebrateeveryday
#happystpatricksday
#minitreats

DAYLIGHT SAVINGS GOT YOU 😩
OK, I was planning to post something different, but since my whole 🏡 is messed up with the #daylightsavings time change, and I know I’m not the only one, I thought this would be more helpful today.
Yesterday we were struggling, but I could blame that on staying up for the Oscars. But last night no one was 🥱 enough to go to bed on time, the hubby and I tossed and turned all night, and I could barely scrape myself out of the 🛌 this morning. Sound familiar? One hour ⏰ doesn’t seem like a huge deal, but experts say that it can cause:
😴 Insomnia
❤️ Increase in heart problems
🚘 👆 car crashes
🙁Mood disorders
In addition to practicing good #sleephygiene and sticking to a sleep 💤 schedule, snacking on the right foods at night can help.
If you or your kids aren’t feeling 🥱 when you should, try eating one of these snacks about an hour before 🛌
1. 🍿 Trail Mix: I combine 1 bag of microwave🍿 + 1/2 cup almonds + 1/2 cup raisins + 1-2 cup @mmschocolate The magnesium in the almonds will help putyou in a calm state and the carbs in the 🍿 will help you relax. Skip the 🍫 if you’re super sensitive to caffeine
2. Oatmeal + 🍌: Oats provide slow burning carbs, plus fiber to help you feel full, and the 🍌 adds potassium to stave off leg cramps
3. 🥑 Toast: Great at night too! The 🥑 is packed with soothing magnesium. Put it on your fave toast—I like sourdough or whole grain👍
4. Cereal 🥣 + 🥛: Grab a low-sugar, whole grain variety, add your fave milk (🌱or 🐄), and throw a few walnuts on top for added magnesium
5. Smoothie: Try making a smoothie with #kefir—the #probiotics in it may help trigger the release of serotonin, the “feel-good” neurotransmitter😁
Are you struggling with the #timechange too? What’s your go-to 🛌 snack?
#daylightsavingssucks
#sleepissues
#insomnia
#sleepschedule
#feelingoff
#bedtimesnacks
#magnesiumbenefits
#serotonin
#cerealandmilk
#probiotics
#foodforstress
#snacksforsleep
#sleepawarenessweek

Are you looking for a protein-packed snack option your kids 👧🏼 👦🏽 will love? #ad @kempscows has launched Kemps Smooth Cottage Cheese, a first-of-its-kind cottage cheese for kids! This 4% whole milk cottage cheese is blended with real fruit to create a smooth and creamy taste 😋 and texture (no curd) that kids ❤️
You can find the high protein snack in the dairy aisle at over 2,000 stores nationwide. For more information on the product and where to find it, click the link in my bio!
#Kemps #Sponsored
#kidssnacks
#healthykidssnacks
#nutritioussnacks
#highproteinsnacks
#lunchboxideas
#cottagecheese
#lunchboxideas
#wholemilk

FRANCES LARGEMAN-ROTH, RDN

Nutrition For Your Whole Life

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