Nutrition That Heals, LLC

12/17/2025

Multiple studies found that drinking up to 3 cups of coffee a day can have an impact on your well-being. ☕️

While it’s not recommended to drink coffee on an empty stomach, there is more research to support that coffee has a place in a healthy diet.

It reduces liver fat.
It provides a source of polyphenols (antioxidants).

So, if you are working toward a healthier liver and less oxidation in your body, keep your low-sugar-coffee in your daily routine. 🥰

12/15/2025

What kinds of fruits are low in sugar and high in fiber?

Eating high-fiber foods positively impacts your blood sugar and reduces the amount of fat stored in the body.

High-fiber fruits like:

🍓 berries
🥝 kiwi
🍊 citrus

can be a great baseline and adding

🍏 apples and 🍐 pears to the mix will raise your fiber intake even more.

We don’t suggest eliminating fruit sugars from your diet, but prioritizing higher fiber fruits helps to balance blood sugar better while also raising the number of nutrients in your diet.

12/12/2025

How can eating every 3-4 hours decrease the amount of time you spend in fight or flight mode? 🍽

Your blood sugar plays a significant role in cortisol production. And as a survival mechanism, it regulates the amount of this stress hormone in your blood.

Maintaining an even blood sugar throughout the day gives your body the energy it needs to carry out the demands of life.

Snacking on clean fuel in between meals supports a more balanced stress response and less time in fight or flight mode.

Allowing you to perform without a crash, fatigue, or mood swings. 🤩

This change in schedule can make you feel more calm throughout your day and solve any nutrient deficiencies that may be driving higher cortisol production too.

When starting out, you can set a timer for every 3 or 4 hours until you get used to the new schedule. ⏰️

Make it fun and make it easy to keep this habit around.

12/09/2025

Foods to help you sleep. 💤

Getting more magnesium and tryptophan in your diet are key here.

They support the nervous system, helping it to relax, regulate stress, and promote deeper sleep.

Magnesium:

leafy greens 🥬
almonds
dark chocolate 🍫
pumpkin seeds

Tryptophan-rich foods:

turkey🦃
oats 🥣
bananas 🍌
red cherries 🍒

Get all the benefits of these nutrient-packed foods from your local grocery store and enjoy them before bed!

10/03/2025

Are you struggling to maintain your eating and wellness goals when you’re treating yourself to dinner out?

Here’s an easy tip to avoid overeating when you’re out to dinner: Start with protein or some veggies. Protein and veggies will help to slow down your digestion and stabilize your energy levels for longer once the meal’s over.

Some dishes we love to start with when we’re out to eat include:

Leafy Green Salads
Grilled Chicken or Shrimp skewers
Sauteed Veggies
Hummus Spreads
Buffalo Cauliflower

Eating protein or veggies first is a good first step in meal sequencing, which can help to decrease post-meal blood sugar spikes.

10/01/2025

If you’re generally eating healthy and you’re still experiencing significant blood sugar spikes and crashes, your problem may be that some of your eating habits are further destabilizing your sugar levels.

Some habits to look out for include:

Skipping Breakfast or Meals
Constant Snacking or Grazing
Drinking Coffee on an Empty Stomach
Higher Sugar Smoothies and Granola Bars
Consuming Alcohol without Food
Not knowing the fiber, fat, and added sugar content of foods.

Remember, these things happen, but identifying them and starting to adjust them is a great way to embrace healthy intuitive eating practices and principles.

09/30/2025

Looking to increase your probiotics? Before opting for a daily supplement, try to incorporate probiotic-rich foods into your diet. While supplements can be effective, in some cases, they can worsen symptoms or disrupt the balance of your gut biome.

Probiotic foods are generally considered a safer starting point for increasing the amount of probiotics in your regular diet.

Some of our team’s favorite probiotic-rich foods include:

Kefir
Probiotic Yogurt
Kimchi
Sauerkraut
Miso
Tempeh
Naturally Pickled Vegetables

These foods often include healthy doses of fiber, omega-3’s, and digestive aid nutrients making them a great choice for more than just their probiotics.

09/24/2025

Do you ever forget to eat because you’re hyperfocused?

Feel overwhelmed by your options when choosing what to eat?

Find meal planning totally draining?

Or even struggle with the textures, smells, and tastes of foods?

If you’ve answered yes to any of the following questions, and you’re looking for professional guidance and support strategies, the Nourish Your Neurodivergence workshop is designed for you. Join Jess Fry and Jessica Kelly in a four hour workshop that’s made for people with ADHD, Autism, or Sensory-Sensitivity.

Learn more about this 1-day workshop designed to support and honor neurodivergent minds: https://www.letsembodyconfidence.com/events/nourishyourneurodivergence

09/06/2025

🎉 Super excited to be co-hosting this event with my amazing colleague Jess Fry

Scan the QR code or head to https://lnkd.in/eZhTFyAV to sign up today!

Do not hesitate to message me or email jessica@nutrition-that-heals.com with any questions.

08/30/2025

Nutrition That Heals is here for all new mothers looking for information and support when it comes to nutrition and wellness while breastfeeding.

Nourishing yourself is nourishing your newborn, so make sure you’re prioritizing balanced meals, staying hydrated, and consuming additional calories each day to further support the foundation of your family’s health and well-being.

Our team is equipped to help you make the most of this special season and support your overall health, energy levels, and postpartum recovery.

07/09/2025

07/07/2025

Meet Em, the newest RD on our team! With extensive experience in eating disorder and mental health care, she specializes in eating disorder recovery, intuitive eating, body image work, and mental health nutrition.

Em can provide insurance-based telehealth 1:1 nutrition services to clients in multiple states, including PA and MD.

Head to our website to learn more and book today!