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Messer Strength & Nutrition

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Messer Strength & Nutrition

"Dietitian Mom & Strength Coach Daughter | Transforming Lives Together 🌱💪"

02/12/2026

🌾 Let’s Talk Grains — Especially Oats 🌾

Grains do a lot more than just provide carbohydrates to get workouts done. They deliver key nutrients like thiamin, riboflavin, niacin, iron, magnesium, zinc, folate, and fiber all essential for energy metabolism, red blood cell production, immune function, and overall health.

Oats are one of my favorite grains because they contain beta-glucan fiber, which is well known for helping lower LDL cholesterol and supporting gut health.

❤️ Oat Groats (first pic)
This is the whole oat kernel the least processed form. They have a chewy, nutty texture and provide long-lasting energy.

❤️ Old-Fashioned Oats (second pic)
These are oat groats that have been steamed and rolled. They cook quickly and work great in muffins, cookies, overnight oats, or a quick breakfast.

🥣 Easy Crockpot Oat Groats
1 cup oat groats + 4 cups water or milk
Cook LOW 6–8 hours
Great for meal prep and busy weeks. You can even set the crockpot to cook while you sleep and breakfast is ready in the morning! Add fruit, nuts, Greek yogurt, and some sweetener.

💡 Easy Ways to Use Oats
• Add to muffins (3rd pic) or cookies
• Make overnight oats or baked oatmeal
• Use oat groats in grain bowls
• Blend into yogurt for extra fiber and carbohydrates.

Bob's Red Mill now has a higher protein variety available which can make breakfast even more satisfying.

Fuel your body. Support your heart. Feed your microbiome. 🌾💛 Three cheers for oats 😂

11/08/2025

Has anyone seen these little guys? Pranksters 😅 my whole family loves them. Baby kiwi no skins. I found these at Market Basket. Excellent source of fiber. For anyone needing “a little help” with regularity kiwis are the go to and these little ones are enjoyable since no peeling or fuzz is required!

&nutrition

06/27/2025

Super Easy Meal Prep Breakfast Bake 💚🍳

This breakfast bake made my mornings SO much easier (and tastier!) this week 🙌

✨ Sauté your favorite veggies – I used a combo with sun-dried tomatoes, rosemary, and a few flavorful spices that made this breakfast really stand out.
✨ Pour over scrambled eggs (or egg whites if you want an extra protein boost!)
✨ Bake, slice, and done ✅

I had 4 slices prepped and paired one with avocado toast Monday through Thursday—and honestly, I was excited for breakfast every single day. You can switch up the veggies and spices weekly to keep it fresh. See four steps in photos 😇

🥑 Bonus: For anyone avoiding eggs, you can swap in Egg Beaters or a plant-based option like Just Egg!

Simple, customizable, and satisfying 🌱

06/23/2025

Savory Breakfast Oat Muffins 🌿🥕🧁
A fun alternative to the usual sweet muffin — and packed with veggies + nutrients! These are great for grab-and-go breakfasts or snacks.

🥕 Shredded carrots
🥒 Zucchini
🥚 A couple of eggs (or swap flaxseed for a plant-based option)
🌾 Oats (next time I’d blend more into flour for a softer texture)
🧀 “Meal booster” cheese powder (leftover from prepping lightweight, high-protein dinners for the John Muir Trail — if I’m carrying dinner on my back for 3 weeks, every ounce matters!)
☀️ Sun-dried tomatoes — the key flavor boost
🌿 A touch of rosemary
🌻 Sunflower seeds for crunch

Tip: Be sure to spray your muffin tin well!

With garden zucchini about to come in fast and furious, this is an easy way to put it to good use 🤩

06/17/2025

Would oatmeal by any other name taste so sweet? 💛🍌🍫

How about muffins, baby cakes, breakfast or snack—either way, they’re just oats in disguise! 😄

These Chocolate Banana Oatmeal Muffins with Pecans are one of my favorite ways to bake up a batch of oatmeal in fun shapes. Somehow, they’re way more appealing (and portable) than a simple bowl.

Perfect for grab-and-go mornings, pre-workout snacks, or when you just want a little something cozy.

06/15/2025

🔥 Father’s Day always feels like the unofficial kickoff to grilling season in our house! This year I’m extra excited because we added a flat griddle attachment to our grill, and it’s a total game-changer.

No more threading veggies onto skewers then watching them fall of into the flames 🔥 —just toss them straight onto the griddle and let the magic happen alongside the rest of the cookout favorites. 🌽🍄🥒

Filling half my plate with veggies has never been easier—or tastier. Everything just so much better when it’s cooked on the grill. Did I mention a clean kitchen? 😃

06/11/2025

One of the biggest challenges of a long-distance backpacking trip like the John Muir Trail is balancing high energy expenditure with the need to carry everything on your back—including all your nutrition. 💪🥾

That’s why I’m so grateful to for sending us an incredible variety of snacks to try out on the trail! From Jalapeño Hot to Teriyaki, Sweet & Spicy, and Buzzin’ BBQ, we’ll be taste-testing it all—and sharing our favorites as we go. 🌶️🍖

They also sent some high-carb corn snacks (hello BBQ Ranch and Salted!)—perfect for replenishing sodium lost while sweating it out in the high Sierras. Electrolyte replacement + hydration = key to feeling good out there. 🧂💦

I’ve worked too hard to build muscle to break it down on a hike, so high-quality protein like dehydrated turkey or beef jerky is a must. It’s light, portable, and packs a protein punch.

The 4-lb bag of Sweet & Spicy Turkey Jerky we received? The freshest and most flavorful jerky I’ve ever had. 😍 Their sticks are also amazing for travel, post-workout snacks, or busy days on the go—my clients love them too! Especially anyone looking to balance blood sugars (they have no sugar varieties) or for hitting protein goals.

Stay tuned for our trail-tested favorites—and thanks again to for fueling the adventure! 🏕️🗻💪

05/20/2025

Exciting news! will be bringing good vibe energy to my office every Sunday morning.🧘‍♀️✨ a gentle yogi with a heart of gold 💛 her classes will be the perfect way to start your week off on in the right frame of mind.

05/06/2025

Roasted Cauliflower = Veggie Success

One of my favorite ways to make sure I’m getting enough veggies in during the week? Roast them ahead of time!

I like to prep a big batch of cauliflower (or any veggies, really) over the weekend, then reheat portions during the week. It’s one of my go-to strategies for staying on track with balanced meals—because let’s be honest, when veggies are already cooked and ready to go, I’m way more likely to eat them!

There’s just something about roasted veggies—they’re sweeter, crispier, and somehow more satisfying than raw IMHO. If you’re tired of salads or crunching on raw carrots, give roasting a try. It’s a simple switch that can totally change how you feel about vegetables.

Bonus: Roasting can help veggies appeal to both kids and adults. That natural sweetness that comes out in the oven is so good.

Have you roasted cauliflower lately?

05/05/2025

Mom Cheat Code Activated: My daughters always said I should write a cookbook just for oatmeal hacks—here’s one of my go-tos! Oatmeal baked into fun shapes. 🍓

This week’s make-ahead breakfast for my husband:
Oatmeal baked into baby bundts with cinnamon, strawberries, a scoop protein powder 💪, walnuts, an egg, unsweetened almond milk and a splash of maple syrup.

They’re portable, delicious, and blood-sugar-friendly. Just add a serving of Greek yogurt in the morning and boom—breakfast is served.

04/30/2025

Carrot Cake Muffins — Dietitian Style!

🥕 Shredded carrots, oat flour, bananas, applesauce, cinnamon, raisins, and just a touch of maple syrup made these naturally sweet, fiber-filled, heart-loving muffins a hit at our house. Add walnuts if you like them. We have one hater. 🤣

💚 Whole grains, and plenty of flavor.
🤷‍♀️ Did I measure anything? Of course not.
🤔 Would I make them again the exact same way? Probably not - they tasted great but I don’t have the exact recipe 😅

✔️ Were they moist and gone in a flash? You bet.

Tip: They might keep for a few days in an airtight container… but ours didn’t last that long!

04/28/2025

I’m a sucker for BBQ sauce!

Here is a Quick, cozy meal idea: Barbecue Shepherd’s Pie with a healthy twist!

I sautéed 98% lean ground chicken with onions, carrots, and celery, then stirred in some barbecue sauce for a smoky kick. Once everything was cooked through, I topped it with mashed potatoes — skins left on for extra fiber and iron — mixed with a splash of unsweetened almond milk to keep it creamy without the extra saturated fat.

Heart-healthy was the name of the game here, but still big on flavor and low on time commitment! My happy place 😂

Feeling crazy? Swap regular potatoes for mashed sweet potatoes for an extra boost of color, nutrients, and sweetness.

Nice & Easy - that’s my style. 🤣

#❤️HealthyComfortFood

Address

5 Northern Boulevard Unit #14
Milford, NH
03031

Opening Hours

Monday	8am - 10am
Tuesday	4:30pm - 7pm
Wednesday	4:30pm - 7pm
Thursday	4:30pm - 7:30pm
Friday	4:30pm - 7:30pm
Saturday	8am - 2pm

Telephone

+16037148658

Website

http://jenmessernutrition.com/

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