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Simply Well, Pasadena, MD (2026)

02/03/2026

The simply well™ toddler approach

No packaged kid foods
No hidden ingredients
No pressure to be fancy

Just:

Protein
Healthy fats
Fiber
Soft textures
Real food

Most meals
Mostly whole foods
Mostly consistent

That’s what builds healthy guts, stable blood sugar, and strong growth.

• Packaged organic finger foods can be useful as an occasional backup or travel option, but they should not replace regular whole food meals at home.
• Watch for added sugars or unnecessary additives, even products labeled “toddler” or “organic” can sometimes include sweeteners or texturizers.
• Most pediatric feeding experts still recommend fresh foods, soft cooked veggies, fruit, eggs, yogurt, and simple proteins as the foundation of this age group’s diet.

Simple Weekly Prep (once, 30 to 40 minutes)

Bake or slow cook chicken breasts or thighs
Olive oil + salt only
Shred and store

Cook a pot of rice or quinoa

Steam or roast a tray of vegetables

Boil a few eggs

Now every meal is just assemble and serve.

🍽️ 5 Day Toddler Sample Meal Plan

Fast. Repeatable.

Monday

Breakfast
Scrambled organic eggs cooked in butter or olive oil + avocado + berries

Lunch
Shredded home cooked chicken + rice + soft carrots

Snack
Full fat yogurt + mashed fruit

Dinner
Ground turkey + sweet potato + peas

⸻

Tuesday

Breakfast
Organic oatmeal + cinnamon + banana

Lunch
Chicken + quinoa + zucchini

Snack
Cottage cheese + fruit

Dinner
Eggs + roasted vegetables + toast

⸻

Wednesday

Breakfast
Yogurt + oats + berries

Lunch
Rice bowl with chicken + avocado + peas

Snack
Boiled egg

Dinner
Ground beef + potatoes + green beans

⸻

Thursday

Breakfast
Scrambled eggs + toast with thin nut butter

Lunch
Sweet potato + shredded chicken + spinach

Snack
Cheese + fruit

Dinner
Family dinner modified small and soft

⸻

Friday

Breakfast
Oatmeal + yogurt swirl + fruit

Lunch
Beans + rice + avocado

Snack
Hummus + soft veggies

Dinner
Simple egg and veggie plate or leftovers

— Karen
simply well™

02/02/2026

Between 12 and 24 months, your child’s body is developing fast.

Brain
Gut
Immune system
Metabolism

All wiring and building at the same time.

And pound for pound, toddlers eat more food than adults do.

Which means what they eat carries more impact.

Not perfectly
Just consistently

Why organic can matter more at this age

Toddlers’ detox pathways are still immature.

Their liver is developing
Their gut lining is sensitive
Their brain is rapidly growing

Reducing pesticide exposure when possible simply lowers the load their small body has to process.

Not fear based
Just supportive

If budget matters, prioritize organic for foods they eat often
Strawberries
Apples
Spinach
Oats
Dairy
Eggs

Everything else
Wash well
Do your best
Move on

Progress always beats perfection.

Simple meals for very busy parents

Forget fancy.

Think repeatable, soft, nutrient dense, and fast.

Toddlers thrive on familiarity.

Easy real food options:

Scrambled organic eggs cooked in a little butter or olive oil
Full fat organic yogurt with mashed fruit
Steamed carrots, sweet potatoes, or peas drizzled with olive oil
Avocado slices or mashed avocado
Shredded organic chicken with soft rice or quinoa
Banana with nut butter thinly spread on toast
Leftover roasted vegetables cut small
Organic oatmeal with cinnamon and fruit

Add simple sides like:
Cheese
Beans
Soft fruit
Leftovers from dinner

No special “kid foods” required.

Just real food prepared safely and cut small.

A gentle reminder

It doesn’t need to look Pinterest perfect.

It just needs to be nourishing.

Most meals
Mostly whole foods
Mostly simple

That’s more than enough.

If you ever want help simplifying meals or building a realistic plan for your family, I offer practical nutrition guidance and meal support for busy parents.

Tomorrow I’ll share a simple toddler meal plan and grocery list you can use right away.

— Karen
simply well™

01/30/2026

Let’s be honest about “healthy” food for a minute.

Some of it isn’t healthy at all.

Not misunderstood.
Not “fine in moderation.”
Not a good choice with better marketing.

Just ultra processed food in a wellness costume.

And it frustrates me, because I watch good people blame themselves every day when it’s not their fault.

They’re buying foods labeled:

Protein
Gluten free
Low fat
Plant based
Natural
Light
Energy
Green

And they still feel tired, bloated, hungry, and stuck.

Because many of those products were never designed to nourish you.

They were designed to sell.

One of the biggest offenders I see every week?

Processed protein bars and shakes.

Most are basically candy bars or milkshakes with protein powder added.

Long ingredient lists
Artificial sweeteners
Sugar alcohols
Gums and fillers
Highly refined oils
Lab made “protein blends”

They’re convenient, yes.
But they’re not real meals.

And for a lot of people they lead to more cravings, bloating, blood sugar swings, and constant snacking, not better health.

If your “protein bar” has 20 ingredients and tastes like dessert, it’s not a health food.

It’s marketing.

A lot of foods sitting in the “wellness” aisle are still:

Highly processed
Low in real fiber
Low in actual nourishment
Engineered to keep you eating more

That’s not fuel.

That’s food science.

Honestly, some of these products shouldn’t be positioned as health foods at all.

Real health usually looks much simpler.

Food that actually fills you up
Protein you can see
Fiber you can chew
Meals that keep your energy steady

Eggs
Chicken
Fish
Greek yogurt
Beans
Rice or potatoes
Vegetables
Fruit
Olive oil

Boring to the food industry
Life changing for your body

If you feel like you’re trying so hard and not getting results, please know this.

It’s probably not willpower.

It’s misinformation.

Learning how to build simple, balanced meals with real food removes so much of the noise.

If you ever want help cutting through the confusion and creating a plan that actually works in real life, I’m here.

— Karen
simply well™

01/29/2026

What Longevity Is Not

Longevity is talked about everywhere right now.

So let’s get grounded.

Longevity is not:

Not extreme restriction
Not detoxes or cleanses
Not chasing perfection
Not living in fear of food
Not biohacking your way through life
Not skipping meals to “slow aging”
Not over exercising while under eating
Not supplementing instead of nourishing
Not blaming yourself for getting sick
Not trying to control every variable

Longevity is not built through anxiety.

It’s not built by punishing the body.

It’s not built by constantly doing more.

Longevity is not anti aging.

Aging is natural.
Decline is not inevitable.

Longevity is about preserving function, strength, clarity, and independence for as long as possible.

It’s not about looking younger.
It’s about living better, longer.

Longevity is not found in a single product, protocol, or promise.

It’s built through repeatable, sustainable habits that your body recognizes and trusts.

Food that nourishes
Movement that supports
Sleep that restores
Stress regulation
Connection and purpose

Longevity isn’t dramatic.

It’s steady.

And the most powerful longevity strategy isn’t doing everything perfectly.

It’s doing the right things consistently.

One ordinary day at a time.

— Karen
simply well™

01/28/2026

What Disease Free Longevity Actually Looks Like

Longevity isn’t built through extremes.
It’s built through foundations.

Not detoxes.
Not restriction.
Not miracle supplements.
Not fear based choices.

Real longevity looks surprisingly simple and very consistent.

Food
Protein at every meal
Fiber every day
Stable blood sugar
Mostly whole foods
Enough calories to support metabolism
Hydration that supports cells, not just thirst

Movement
Strength training to preserve muscle
Walking for circulation
Mobility for joint health
Balance to prevent falls
Consistency over intensity

Sleep
Regular sleep and wake times
Deep, restorative sleep
Morning light exposure
Darkness at night
Recovery treated as essential, not optional

Metabolic Health
Insulin sensitivity
Muscle preservation
Inflammation regulation
Hormone support
Gut health balance

Mental and Emotional Health
Stress regulation
Connection
Purpose
Safety
Belonging
Community

Longevity isn’t one habit.

It’s a system of habits working together.

You don’t need perfection.
You need alignment.

You don’t need fear.
You need structure.

You don’t need hype.
You need consistency.

The body knows how to heal.
The brain knows how to adapt.
The nervous system knows how to regulate.

When we give them the right inputs.

A long life isn’t the goal.

A long, capable, clear, independent, disease free life is.

Built one ordinary day at a time.

— Karen
simply well™

01/27/2026

Longevity Isn’t Genetics. It’s Daily Systems.

Most people think living a long, disease free life is about luck.

Good genes.
Good doctors.
Good timing.

But the strongest longevity research in the world shows something different.

Longevity is built, not inherited.

Your body doesn’t age all at once.
It breaks down system by system.

Blood sugar control
Inflammation
Muscle mass
Gut health
Brain health
Hormone balance
Sleep quality
Metabolic function
Stress resilience

And every one of these systems responds to daily choices.

Not extreme ones.
Not perfect ones.
Not expensive ones.

Consistent ones.

Longevity isn’t about avoiding death.
It’s about avoiding disease.

And disease is rarely random.

It’s usually the slow result of years of
Chronic inflammation
Insulin resistance
Muscle loss
Poor sleep
Sedentary living
Nutrient depletion
Unmanaged stress
Disconnection

The good news is this
Those same systems can be supported, strengthened, and stabilized.

You have more control than you’ve been taught to believe.

Longevity isn’t found in a pill, a detox, or a biohack.

It’s built through daily habits your body recognizes and responds to.

Long life isn’t the goal.

Long, capable, clear, independent, disease free life is.

Built one ordinary day at a time.

— Karen
simply well™

01/26/2026

The 90/10 Rule:
Healthy eating without the all or nothing mindset.

If you’ve ever felt like you have to eat perfectly to be healthy… you don’t.

The 90/10 rule is a realistic way to stay consistent without feeling restricted.

90% of the time:
You choose foods that support your energy, digestion, hormones, and body composition.
Real food.
Protein.
Fiber.
Hydration.
Balanced meals.

10% of the time:
You enjoy the things you love.
Without guilt.
Without spiraling.
Without needing to “start over” on Monday.

Because consistency beats perfection, every time.

Here’s what a typical week can look like with 90/10:

Monday:
Balanced meals all day.
Protein at every meal.
Evening treat, if you want it.

Tuesday:
Same foundation.
Lots of whole foods.
Dinner out or a fun snack fits here, too.

Wednesday:
High protein.
High fiber.
Simple meals that keep cravings calm.

Thursday:
Solid meals.
Maybe a latte or dessert with friends.
No stress.

Friday:
Balanced breakfast and lunch.
Pizza night or a favorite meal.
Enjoy it fully.

Saturday:
Brunch or a meal out.
Still prioritizing protein and hydration.
Move your body in a way that feels good.

Sunday:
Reset style meals.
Grocery prep.
Hydration.
Early bedtime, if you can.

The goal is not perfection.
The goal is a body that feels supported.
And a lifestyle you can actually maintain.

If you want, I can also share a simple 90/10 grocery list and a few go to meals that make this effortless.

— Karen
simply well™

01/21/2026

Weather events can throw off your routine fast

Meals get random
Snacks disappear
Movement stops
Hydration drops
And stress goes up

So here’s how to prep in a way that helps you stay on track health wise without being extreme
1. Stock simple proteins
Rotisserie chicken
Eggs or egg whites
Greek yogurt
Tuna or salmon packets
Ground turkey
Protein powder if you use it
2. Keep easy carbs on hand
Rice
Potatoes
Oats
Whole grain or gluten free pasta
Frozen fruit
3. Don’t forget fiber
Frozen vegetables are perfect for this
Green beans
Broccoli
Mixed veggies
Plus shelf stable options like beans and lentils
4. Build a “no cook” backup meal plan
Greek yogurt bowl with berries and seeds
Tuna packet with crackers and fruit
Protein shake plus a banana
Eggs and toast
5. Hydration and electrolytes
Keep water stocked
And if you’re prone to headaches, fatigue, or low appetite, add a sugar free electrolyte option
6. Movement doesn’t have to stop
If you’re stuck inside, do 10 minutes
Walk the stairs
Bodyweight squats
Light dumbbells
Stretching and deep breathing
7. Plan for comfort foods without spiraling
Have a smart snack option ready
Popcorn
Dark chocolate
Nuts
Jerky
Fruit
Soup

Staying on track during a weather event isn’t about perfection
It’s about staying prepared so your body feels supported

— Karen
simply well™

01/20/2026

Anti aging is not a miracle supplement. It’s what you do consistently with food.

If you want better energy, stronger muscles, clearer skin, and a body that feels supported as you age, these are the most evidence based foundations:
1. Protein at every meal
Supports muscle, metabolism, tissue repair, and healthy aging.
2. Color and fiber daily
Vegetables, berries, and whole foods support gut health and help manage inflammation.
3. Healthy fats
Olive oil, avocado, nuts, seeds, and omega 3 rich foods support brain health, hormones, and the skin barrier.
4. Stable blood sugar
Balanced meals help prevent energy crashes and cravings, and support long term metabolic health.
5. Minerals matter
Magnesium, zinc, selenium, and more play a major role in energy, immune function, and cellular repair.

What does it look like in real life?

Breakfast
Eggs and veggies with toast
Or Greek yogurt with berries and chia

Lunch
Chicken salad with olive oil dressing
Or turkey, rice, and roasted vegetables

Dinner
Protein
2 vegetables
Optional starch like potatoes or rice if needed

And yes, sometimes supplements can be appropriate.

Not because food isn’t powerful, but because modern life and nutrient variability can make it harder to fill every gap consistently.

Food first, always. Supplements only when needed.

If you want help building a simple structure that supports energy, gut health, and body composition, I’m currently accepting a few new clients.

— Karen
simply well™

01/19/2026

Cold and flu season is here, so here’s my simple “feel it coming on” support plan.

Start with the basics:

Hydration plus electrolytes
Warm fluids (broth, herbal tea, warm water)

Protein daily (even if your appetite is low)

Easy carbs for energy (rice, potatoes, toast)

Rest and sleep as much as you can

Two simple add ons that can help early on:

Zinc (short term, at the first sign)

Saline nasal spray to keep things moving and reduce that “stuffy” feeling

Nothing replaces rest, hydration, and real food.

But these little supports can make a difference for some people.

If you want my sick day grocery list and 1 day gentle meal plan, comment “SICK DAY” and I’ll share it.

— Karen
simply well™

01/14/2026

Most people think eating healthy costs more.
I used to believe that too.

But over time I’ve seen the opposite happen for so many people.

When you focus on real food and simple habits, you usually start spending less in places you don’t even think about at first.

Here’s what I mean:

Real food can save you money on your grocery bill

Because you stop buying so many “extra” items that don’t actually make meals
Snack foods that disappear in 2 days
Sugary drinks and convenience foods
Random ingredients you never use again

Real food is simple.
Protein, produce, a carb you tolerate, and healthy fats.

That’s it.

Real food can save you money on your health

When your blood sugar is more stable and inflammation is lower, many people notice
Fewer cravings and less impulse spending
More energy to cook and plan
Less reliance on constant supplements
Fewer sick days
Less money spent on “quick fixes”

And over time, supporting your health can also support lower long term medical costs, too.

No extremes.
No perfection.
Just consistency.

If you want help building a simple real food routine that fits your life, I’m currently accepting a few new clients for nutrition coaching.

Message me and I’ll tell you what working together looks like.

— Karen
simply well™

Simply Well

02/03/2026

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