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Simply Well, Pasadena, MD (2025)

12/24/2025

🎄 Christmas Eve Nutrition PSA 🎄

Tonight is not the night to be perfect.
It is the night to enjoy the food, the people, and the moment without turning January into a punishment.

A few simply well™ truths before the cookies come out

• One meal does not cause weight gain
• Skipping meals earlier does not “earn” dessert
• Stress hormones affect digestion more than carbs ever will
• Enjoyed food is metabolized differently than anxious food

If you want to feel good tonight without overthinking it

• Eat protein first then enjoy the fun foods
• Drink water between cocktails or cocoa
• Stop eating when you are comfortably full not stuffed
• Remember tomorrow exists and balance returns naturally

Christmas Eve is about connection not control.
Eat. Laugh. Sleep well.
We will talk about reset energy later this week.

simply well™ 🤍

12/19/2025

Most people don’t struggle with what to eat.
They struggle with decision fatigue.

By midweek, willpower is gone, blood sugar is off, and convenience wins.

One simple habit that actually works
Anchor a few reliable meals each day.

For me, it’s structure without rigidity.

Breakfast
1 cup plain Greek yogurt
1 tsp ground flax
1 tsp ground chia
1 tsp h**p seeds
Berries
Drizzle of honey

Approx nutrition
350 to 380 calories
30 g protein
30 to 35 g carbs
12 to 15 g fat

Supports steady blood sugar, digestion, and sustained morning energy.

Lunch
3 whole eggs cooked in olive oil
Sautéed spinach, peppers, and onions
1 slice Ezekiel bread with butter

Approx nutrition
450 to 500 calories
28 to 32 g protein
25 to 30 g carbs
28 to 30 g fat

Dinner (simple formula)
5 oz protein
1 to 2 cups vegetables
1/2 cup or 4 oz clean carb
Vegetable or whole grain, sometimes a slice of sourdough

Approx nutrition
500 to 550 calories
35 to 40 g protein
40 to 50 g carbs
15 to 20 g fat

Real life balance
On busy days, I’ll grab a skinny vanilla latte while running errands.
It’s not the cleanest choice, but it’s still better than skipping a meal or defaulting to fast food.
I choose almond milk because most coffee shops don’t use organic dairy.

Movement
30 minutes steady state cardio
30 minutes strength training
4 days per week

Estimated daily total (without added snacks)
Approximately 1,400 to 1,570 calories
Protein about 95 to 110 g
Carbs about 110 to 135 g
Fat about 60 to 70 g

Important context
If I did not have relaxed weekend meals, I would add two nutrient dense snacks during the week.
Without those additions, this intake would not be enough calories to maintain my current weight long term.

This is how balance works in real life.

Same meals most days.
Whole foods.
Flexible structure.

Small structure creates freedom.
That’s the simply well™ approach.

12/18/2025

Meal timing matters.
So does when you fast.

For most people, the most effective fasting window is overnight, not during the day.

A 12 to 14 hour overnight fast works best when it follows your natural circadian rhythm.

What that looks like in real life

• Finish dinner around 6 to 7 pm when possible
• Hydrate in the morning first
• Eat your first meal between 7 to 9 am, when hunger is present
• Focus on a balanced first meal with protein

This timing supports
• blood sugar regulation
• digestion and gut motility
• hormone balance
• better sleep quality

When longer fasts may be appropriate

Clinical research suggests longer fasts such as 16 hours or more may be helpful only in specific situations, including
• insulin resistance or metabolic syndrome
• medically supervised weight loss
• low inflammation tolerance with adequate nutrition
• stable sleep, energy, and stress levels

Even then, longer fasts are best done earlier in the day, not by skipping dinner and pushing eating late into the evening.

When longer fasts are not a good idea

• chronic stress or poor sleep
• fatigue or brain fog
• hormone imbalance or perimenopause symptoms
• high training volume without sufficient protein
• history of disordered eating

For many people, fasting longer than needed can raise cortisol, disrupt sleep, and increase muscle loss.

The goal is not fasting longer.
The goal is metabolic stability and consistency.

simply well™

12/17/2025

simply well™ nutrition reminder

You do not need extremes to feel strong, steady, and well nourished.

Consistent meals
Adequate protein
Enough fuel to support your body

That is what supports muscle, hormones, and long term energy.

A gentle overnight fast
Balanced meals during the day
Coffee is fine
Real food still matters

If you are training, moving more, or simply trying to feel better in your body, under eating is not the answer.

Strength is built with nourishment, not restriction.

simply well™
calm nutrition. real life. sustainable health.

12/16/2025

One prep. Vegetables lead. Real macros included.

This is a simply well™ family friendly meal prep idea designed to feed everyone, reduce weeknight stress, and keep vegetables at the center of the plate.

Roasted Veggie + Chicken Bowls with Lemon Tahini

Makes 4 servings

Roasted vegetables
• Broccoli 2 cups
• Bell peppers 2 cups
• Zucchini 1 1/2 cups
• Carrots 1 1/2 cups
• Red onion 1 cup
• Olive oil 1 tablespoon
• Garlic powder and paprika 1 teaspoon each
• Salt 1/2 teaspoon

Protein
• Boneless skinless chicken thighs 1 1/2 lb
• Olive oil 1 tablespoon
• Mild spices and salt to taste

Roast everything together until the vegetables are tender and lightly caramelized.

Creamy Lemon Tahini Sauce
• Tahini 1/2 cup
• Warm water 1/2 cup
• Juice of 1 lemon about 3 tablespoons
• Olive oil 2 tablespoons
• 1 small garlic clove
• Salt 1/4 teaspoon

Whisk until smooth. Use as a drizzle, a dip, or a soup base.

How families can serve it
Vegetables first, protein alongside, grains optional.
Same food. Same flavors. No separate meals.

Turn leftovers into soup
Add leftovers to a pot with low sodium broth.
Whisk in 2 to 4 tablespoons of the tahini sauce.
Simmer 10 minutes.

Comforting, nourishing, and zero food waste.

Approximate macros per serving

Calories ~455
Protein ~33 g
Carbohydrates ~26 g
Fat ~28 g
Fiber ~7 g

Vegetable forward. Protein adequate. Family realistic.

This is the simply well™ approach to feeding families without food battles 🤍

12/15/2025

When life is busy, food still matters.

If you are eating most meals in your car or between stops, the goal is not perfection.
The goal is stable energy, real nourishment, and fewer drive thru decisions.

A simple formula that works
Protein + fiber + healthy fat

Easy grab and go ideas
• Plain organic Greek yogurt with a drizzle of raw honey and berries
High protein, supports gut health, helps prevent blood sugar crashes
• Clean wrap with turkey or chicken, hummus, greens, and olive oil
Look for wraps with minimal ingredients and no added oils
• Apple slices or grapes paired with clean crackers and nuts
Balanced carbs with fat and fiber for sustained energy

Why plain organic Greek yogurt
Higher protein than regular yogurt
Fewer additives and artificial sweeteners
Supports digestion and satiety
A small amount of honey adds natural sweetness without a spike

Eating well on the go is not about restriction.
It is about planning just enough to support your body when life is full.

simply well™
Practical nutrition. Real food. Real life.

12/12/2025

Children’s Nutrition Shapes More Than Growth

What children eat doesn’t just affect height or weight. It influences brain development, immune function, metabolism, emotional regulation, and long term health.

From a science based standpoint, children thrive on consistency, nutrient density, and whole food patterns, not perfection.

Here are evidence based foundations of healthy nutrition for children:

• Protein supports growth and focus
Adequate protein is essential for tissue growth, muscle development, neurotransmitter production, and stable energy levels. Children who consume balanced protein throughout the day often experience better focus and fewer energy crashes.

• Healthy fats are critical for brain development
Omega 3 fatty acids play a key role in brain structure and cognitive development. Diets that include sources such as fatty fish, eggs, nuts, seeds, and olive oil support learning and emotional regulation.

• Gut health influences immunity and mood
Roughly 70 percent of the immune system resides in the gut. Fiber rich foods, fruits, vegetables, and fermented foods support a diverse microbiome, which is linked to stronger immune response and improved mood regulation.

• Highly processed foods disrupt regulation
Ultra processed foods can displace essential nutrients and contribute to blood sugar swings, inflammation, and altered appetite cues. Minimizing these foods supports more stable energy and behavior.

• Hydration affects attention and energy
Even mild dehydration can impact concentration and physical performance in children. Regular water intake throughout the day is essential, especially during school and sports.

Healthy eating for children is not about restriction. It is about providing consistent nourishment that supports development, resilience, and lifelong habits.

This page is dedicated to sharing practical, science informed nutrition education to help families make confident, grounded choices.

12/11/2025

What we feed our kids today shapes their health for decades

Many parents do not realize how aggressively ultra processed foods target children.

Research shows that children now get more than half of their daily calories from processed snacks, cereals, packaged meals, and sugary drinks.
These foods contain additives, preservatives, seed oils, artificial colors, and emulsifiers that disrupt gut health, weaken immunity, and create blood sugar swings that often look like mood issues or attention problems.

Here is the part no one likes to talk about.

A child’s gut and brain are still developing. They are more sensitive to chemical additives. They absorb more. They clear less.

A diet high in ultra processed foods has been linked to higher rates of childhood obesity, fatty liver disease, insulin resistance, sleep problems, anxiety patterns, and early inflammation driven conditions.

This is not about blame. This is about awareness.

I am deeply passionate about doing better for our children and about bringing awareness to families who may not know the very real dangers hiding in everyday processed foods.
Our kids deserve better inputs so their bodies and brains can develop the way they are meant to.

Small daily swaps make a massive difference.

One whole food snack. One less sugary drink. One meal without additives.

Kids thrive when their cells receive real nutrients. Their behavior improves. Their sleep stabilizes. Their immune system strengthens. Their mood becomes more predictable.
Parents are not failing. The food system is failing families. We can change that one choice at a time.

If you want guidance on simple, realistic changes for your child’s nutrition I am here to help.

12/10/2025

Why Our Kids Deserve Better Nutrition

As a holistic nutritionist and someone who cares deeply about the health of our next generation, I cannot stress this enough. The foods we feed our children today shape the bodies, brains, and habits they carry into adulthood. Processed foods are convenient and everywhere, but they come with a cost that our kids should never have to pay.

Highly processed foods are engineered for taste, not nourishment. Their additives, dyes, gums, preservatives, refined sugars, and seed oils overwhelm a child’s developing system. Research now shows these foods disrupt gut health, impair focus and learning, create blood sugar swings, damage growing cells, and increase long term risk for obesity and chronic inflammation. None of this is what we want for the children we love.

Children thrive when we offer them real food. Whole fruits. Vegetables. Clean proteins. Healthy fats. Fiber. Food that supports their gut, steadies their mood, builds their immune system, and teaches their body what true nourishment feels like.

We cannot control everything as parents, but we can control what goes on their plate most of the time. That consistency is what protects their little bodies and sets them up for a healthier future.

If you ever feel unsure where to start or how to introduce these changes, I am always here to guide families one step at a time.

12/09/2025

Parents, we need to talk about glyphosate.

Not with fear. With awareness.

Glyphosate is the most widely used herbicide in the US, and most families don’t realize how often kids are exposed to it through everyday foods.

How common is exposure?
• About 81 percent of Americans have detectable glyphosate levels
• About 87 percent of children tested show measurable exposure
• Some popular children’s cereals have tested as high as 2,800 ppb

Where it often shows up
• oat cereals and granola bars
• flavored instant oatmeal packets
• wheat crackers, breads, muffins
• snacks with corn or soy
• some conventional fruits

Kids often eat these foods daily, which raises cumulative exposure.

What research suggests about potential harmful effects
Glyphosate may
• disrupt healthy gut bacteria
• weaken the gut lining
• impact nutrient absorption
• increase low-grade inflammation
• create oxidative stress in cells
• influence mood and immunity by altering the microbiome
• potentially affect hormonal balance in sensitive individuals

Children are more vulnerable because their gut, immune, and detox systems are still developing. One bowl of cereal isn’t the concern. Long-term, repeated exposure is.

Simple ways to lower exposure
• Choose organic oats or wheat when possible
• Rotate grains so oats and wheat aren’t eaten multiple times a day
• Swap cereal bars for whole fruit, yogurt, or eggs
• Rinse fruits well
• Build snacks from whole foods more often

The bottom line
Nearly nine out of ten children have measurable glyphosate exposure, and parents can make a huge impact with small, steady changes.

If you want help choosing safer swaps, upgrading your pantry, or supporting your child’s gut health, I’m here with evidence-based guidance that fits real life. We have to do better.

12/08/2025

A cozy winter bowl to keep you nourished.
When the weather turns cold, warm meals do more than comfort. They support digestion, stabilize energy, and help the body absorb nutrients more efficiently. This is one of my favorite simple soups for winter.

Cozy Turkey and Veggie Soup

Ingredients
1 pound ground turkey
1 medium onion diced
3 carrots sliced
3 celery stalks chopped
3 garlic cloves minced
4 cups chicken broth
2 cups fresh spinach or 1 cup chopped kale
1 cup cooked brown rice optional
1 teaspoon sea salt
1 teaspoon black pepper
1 teaspoon Italian seasoning

How to make it

Brown the turkey.

Add the onion, carrots, celery, and garlic.

Pour in the broth and seasonings.
Simmer fifteen to twenty minutes.

Stir in the greens.

Add cooked brown rice if you want it heartier.

Why this soup helps in winter
Warm meals are easier on digestion.
Protein and fiber help keep energy steady.

Leafy greens, carrots, and onions bring minerals and antioxidants that support winter wellness.

If you want more support with your nutrition this season, I offer appointments for personalized counseling.

12/07/2025

A new week always feels different when you set your foundation early. You don’t need a perfect routine. You just need a simple plan you can actually follow.

What I recommend every Sunday
Choose three meals you can repeat this week
Wash and chop your produce so it’s ready to use
Cook one protein to make meals easier
Set out your supplements where you’ll remember them
Plan your movement for the next four days
Drink a little extra water today to reset digestion
Give yourself an early bedtime tonight

Small decisions made ahead of time reduce stress, cravings, and those tired last minute choices that throw your energy off. Preparing even one or two things now can change the entire tone of your week.

Simply Well

12/24/2025

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