Free State Nutrition aka Heather Fiore, RD

11/25/2025

Tell me, what is your experience with lentils?
I grew up eating lentil soup (which I didn't fully appreciate until I was older), and now I also eat them in lentil burgers, red lentil curry, Mediterranean lentil salad, Ethiopian lentils, and and and! So I sometimes forget that other people may have never eaten them at all. Y'all are missing out! Not only are they inexpensive, but they are pretty easy to work with (compared to other beans that take hours to soak from dry). And like all legumes, they are an excellent source of protein, soluble fiber, and iron. What more could you want?

This nutrient-packed, one-pot meal uses readily available and easy-to-prepare ingredients including rice, canned green lentils and frozen green peas.

11/20/2025

There are so many more interesting things to talk about!

11/20/2025

My professional peak?

11/20/2025

10/30/2025

This

In 2024, Walmart brought in nearly $650 billion in revenue and made more than $15 billion in profit.

And yet, one of the biggest ways they keep those profits high is by cutting labor costs wherever they can, including minimizing wages, limiting benefits, and keeping many employees part-time.

A 2020 report from the U.S. Government Accountability Office found that Walmart was one of the top employers whose workers rely on Medicaid and SNAP.

And a 2014 report estimated that a single Walmart Supercenter cost taxpayers about $900,000 a year in public assistance for its employees and $6.2 billion combined.

10/17/2025

You might be able to work with a Registered Dietitian for free!

10/11/2025

Check out my interview with Bold Journey!
https://boldjourney.com/life-values-legacy-our-chat-with-heather-fiore-ms-ed-rd-ld-cdces-of-lawrence-ks-highlight/

10/08/2025

Helping folks connect with their inner wisdom is such an honor!

10/07/2025

"Although the [Dietary Guidelines for Americans]' advisory committee — comprised of health experts, scientists, and doctors — has recommended prioritizing plant-based protein over red meat and officially recognizing legumes as sources of protein in the national guidelines, Kennedy indicated this spring that he’ll be ignoring the committee’s guidance."

It's officially the upside down when red meat and raw milk are considered health food and beans are not.

https://www.foodandwine.com/are-beans-good-for-you-11824315

09/11/2025

Oops! Are you guilty of this? I know I am!
Putting the clickbate-worthy title, this article is about dumping the liquid from the top of the yogurt.
TLDR: Mix it back in!

Okay, we're officially shocked (and intrigued).

09/03/2025

First place, y’all!

08/20/2025

Sometimes “food noise” is hunger. Trust your body.
If that feels really hard or even scary, it might be time to reach out to someone like me to help.