Aligned Nutrition Counseling

02/28/2026

❤️ As February comes to an end as does Heart Health Month ❤️

Let’s talk about nuts & seeds—small foods with BIG heart benefits.

🌰 Why they’re heart-healthy:
• Rich in unsaturated fats that support healthy cholesterol levels
• Packed with fiber to help reduce LDL (“bad”) cholesterol
• Contain plant protein that supports satiety and blood sugar balance
• Loaded with magnesium, potassium, and antioxidants

✨ Heart-smart favorites:
• Walnuts – rich in omega-3s
• Almonds – great source of fiber and vitamin E
• Pistachios – rich in antioxidants
• Chia & flax seeds – fiber + omega-3 powerhouse
• Pumpkin seeds – loaded with magnesium

🥗 How to add more in:
✔ Sprinkle on salads or oatmeal
✔ Blend into smoothies
✔ Use as a crunchy topping for yogurt
✔ Snack on a small handful daily

💡 RD tip: Consistency matters more than perfection. A small handful of nuts or 1–2 tablespoons of seeds most days can support long-term heart health.

Your heart (and gut) will thank you ❤️

01/21/2026

What a fridge looks like for a 2 day wellness retreat. In total I made 6 meals and nourished 15 lovely ladies over the weekend at the first ever Wellness Retreat in the beautiful home in Scituate, MA.

Fiber is the new protein. Yep, I said it. While protein gets all the hype, fiber is the real MVP for gut health, blood sugar balance, hormone support, heart health, and long-lasting fullness.

This fridge is basically a love letter to your microbiome. 💚
Fiber-rich foods help keep digestion regular, support a healthy gut lining, balance blood sugar, and feed the good bacteria in your belly.

Some fiber all-stars you might spot here:
🥬 Leafy greens
🫐 Berries
🥕 Carrots & colorful veggies
🥑 Avocados
🥣 Whole grains
🌰 Nuts & seeds (I spy chia seed pudding)
🫘 Beans & lentils

✨ Pro tip: If you are trying to increase your fiber, aim to include at least one high-fiber food at every meal and increase slowly overtime to avoid bloating.

Your gut thrives on variety — so mix it up and eat the rainbow! 🌈

Recipes to come! Would you be interested in these fiber rich, gut health recipes?
Comment below ⤵️

02/14/2025

💞Give Your Gut Some Love This Valentine’s Day! 💞

This Valentine’s Day, don’t forget to show a little love to your gut! A happy gut means a happy YOU, and it deserves all the care you can give. Here are 4 simple ways to nourish your gut and feel your best:

🥗 Add More Fiber to Your Plate
Fiber-rich foods like fruits, veggies, whole grains, and legumes help keep things moving smoothly and feed your good gut bacteria.

💦 Stay Hydrated
Water is essential for digestion and nutrient absorption, so make sure you’re sipping throughout the day.

🍲 Incorporate Fermented Foods
Fermented foods add beneficial bacteria to your gut. These foods contain live and active cultures. Think sauerkraut, pickles, cottage cheese, kimchi, and kefir.

☺️ Reduce Stress Levels
Stress can wreak havoc on your gut. Try deep breathing, yoga, or a peaceful walk to keep stress at bay.

Your gut works hard every day – give it the love it deserves this Valentine’s Day! 💖

01/07/2023

Got this sticker from ! Love opening my planner to this friendly reminder everyday! Self care is important. It means many different things for different people. But we all have to nourish our bodies. Self care is eating regular balanced meals and staying well hydrated. As we go into this new year remember to take care of yourself so you then can take care of the ones you love!

11/04/2022

Thursday Nov. 10th from 6-8pm! See you then!

Do you have a great product or service... that not enough people know about?
Could you use some more like-minded professionals in your inner circle?
Are you looking for ways to get more involved in the community?

If so, come join us at Drift & Oak on the second floor of the mill, on Thursday 11/10, from 6-8pm!

At this "Mingle at the Mill" event, you'll find bites & beverages sponsored by local businesses, a 50/50 raffle to benefit Medway Community Farm, and one door prize from each of the event co-hosts:
Drift + Oak
The Glow Factory by Jessie Dillon Beauty
Aligned Nutrition Counseling

You'll also discover tons of new opportunities as you mix & mingle with other local professionals.

10/26/2022

✨Attn: MetroWest Moms:

We are coming back to the with Not Just Another Wellness Workshop. Swipe to see some testimonials for lasts months wonderful workshop.

Join myself and as we walk you through how to create habits that work even in the chaos of motherhood!

Spots are limited. Link in bio to registered! Your health insurance could cover this group workshop! DM me to see if you are covered!

10/13/2022

✨Yum alert

Have you ever tried .haus granola butter?! It is insanely good and comes in a few different flavors!

Of course I had to get the pumpkin spice recently 🎃 Very versatile you could add to a smoothie, yogurt or oats, top a piece of toast or granola bar even or my personal favorite lately drizzled on apple slices 🍎

This is not a sponsored ad. I am sharing because 1.) I love it and 2.) it is a great alternative to nut butters if your kiddos can’t take nuts to school, like mine 😊 Enjoy!

09/29/2022

✨Attention MetroWest Mamas ✨

Start next week off with Not Just Another Wellness Workshop! Monday Oct. 3rd from 6:30-8pm at the beautiful in Holliston, MA.

This is a workshop for all you mamas that need a little extra help with your nutrition and fitness. You will learn how to set yourself up for success while planning sustainable lifestyle changes. We know time is precious, especially as a mother, is it time to focus on your health and wellness?

Come for a fun and interactive night out! Self care at its finest!

Link in bio. Register today, spots are limited! ✨

09/08/2022

Attention MetroWest Mommas ✨

Join myself and Bethany from for “Not Just Another Wellness Workshop”. We will explore a more flexible approach to your wellness.

Let’s face it…juggling kids, school, work, fitness, activities, and nutrition is hard. We will break down your fitness and nutrition to see how you can make small lasting changes to make your life a little easier.

You will learn the foundational skills necessary to create effective and sustainable habit changes and walk away with a concrete roadmap to start tackling a fitness or nutrition obstacle.

RSVP….spots are limited! Link in bio ⬆️ Thursday September 22nd at 6:30

See you there! 👋🏼

08/30/2022

Balance✨✨

When your 1.5 year son has a Dietitian as a mom…you eat a balanced and colorful plate!

Let’s learn from this plate, although this is a toddler portion there are still some good take aways.

There is a good balance here of protein, carbs, and fiber. All of these things will help keep you full and satisfied until your next meal or snack.

What are you missing from your meal that you could add for better balance? Do you have enough protein or maybe not enough complex carbohydrate?

If you are binge eating in the afternoon, it’s important to look at your morning and if you are properly fueling yourself to prevent the 4pm cravings.