Follador Nutrition Services

02/10/2026

Grateful to share expert insights on stress, sleep, movement, and resilience in EatingWell’s latest article!
Tap to learn the science + real ways to protect your health for the long haul:

Chronic stress is linked to faster biological aging and increased disease risk. Experts share how to manage stress for healthier aging.

02/06/2026

Jenna came to me after years of hard work healing from an e*ting d*sorder but still felt stuck with food.

She had Hashimoto’s, had gained weight, and was trying to figure out how to “eat healthy” without sliding back into obsessive or restrictive patterns.

She knew dieting wasn’t the answer, but not having any guidance felt scary, too.

On top of that, life was busy. Food was something she cared about, but it also took up way more mental energy than she wanted.

Now? She’s finding confidence in eating in a way that supports her health, creates more balance, and frees up her mind for what matters to her.

I asked her recently when she was having a tough week with body image and food guilt, “What has helped in the past when you’re feeling this way?”

Her response: “Talking to you.” 🥹♥️

It doesn’t get better than that for me.

That’s what this work can look like. Not perfection. Just more peace (and a safe space to go when you’re feeling bleh).

If this sounds like you, let’s talk.

Book a free discovery call here: https://on.berrystreet.co/appointments/embed_appt?dietitian_id=2330116&provider_ids=%5B2330116%5D&appt_type_ids=%5B326551%5D

No pressure—just a conversation to see if we’re a good fit.

02/03/2026

Oatmeal is my favorite breakfast (especially in the winter), which is why I was so excited to be featured in EatingWell sharing practical tips on how to give your morning oats a protein boost.

My go-to is always peanut butter, but if that’s not your jam, there’s plenty of other great options listed in this article.

Check it out here:

Trying to hit your protein goals for the day? Try adding some of these toppings to your oatmeal for a protein boost.

01/31/2026

🎬 Every good story has a turning point. This is yours.

If eating feels harder than it should and you’re tired of overthinking every bite, feeling guilty after meals, or wondering why food takes up so much space in your head, this workshop is for you!

Breaking Up With Food Guilt is a supportive, adults-only workshop led by yours truly and Eva Light from , designed to help you understand why food guilt exists and how to step out of it.

🍿 Expect insight, validation, nervous system support, and practical tools you can actually use.
🎁 Plus a self-care goodie bag, because every good breakup deserves aftercare.

📍 3300 Henry Ave, Suite 229, Philadelphia, PA
🗓 Saturday, February 21 at 11 AM
🎟 $25 early bird | $45 full price

Save your seat here: https://talia-follador.myflodesk.com/breaking-up-with-food-guilt-workshop
Rated G for guilt-free eating.😉

Breaking Up With Food Guilt is a supportive, adults-only workshop for anyone who’s ready to stop overthinking food and start choosing peace instead.EARLY BIRD PRICING until 2/15/26: Use code EARLYBIRD at checkout.

01/26/2026

🦖 Have you seen the “Dinosaur Time” trend on TikTok? It’s basically the idea of eating raw veggies straight out of the fridge like a little leafy dinosaur, usually before meals.

I was featured in a recent article with Food Network breaking down what this trend actually does (and doesn’t) do for your health. We talk about fiber, digestion, fullness, and why no single food habit is a magic fix.

Spoiler: eating more veggies is generally a good thing, but how and why you’re doing it matters way more than turning it into another food rule. You don’t need to chomp lettuce like a dinosaur to be “healthy,” and you definitely don’t need to force raw veggies if your body doesn’t tolerate them well.

If you’re curious about what dietitians actually think of the trend and how to make eating more veggies work for you, give it a read 👉

How does a fistful of raw spinach sound?

01/22/2026

Are you wondering if non-alcoholic beer is healthier than regular beer? Or if mocktails are just sugar bombs?

You’re not alone, and the short answer is: it depends.

The more helpful answer? Let’s look at the actual nutrition facts, ingredient differences, and context so you can decide what makes sense for you.

In this post, I’ll break down:

🍺Regular beer vs non-alcoholic beer
🍸Mocktails and their wide range of nutrition profiles
🍹A growing middle category: low-sugar, flavor-forward seltzers

Check it out: https://peaceandpancakes.com/are-non-alcoholic-beers-and-mocktails-healthier/

Cutting back on alcohol? A dietitian breaks down non-alcoholic beer, mocktails, and low-sugar options so you can choose what works for you.

01/20/2026

Hi, I’m Talia! Nice to meet you (or re-meet you) 👋

Here are a few fun facts about me so you know who you’re really hanging out with around here 👇

1: A food I could eat every day and never get sick of: gnocchi!
2: My most controversial food opinion: processed foods aren’t bad
3: If I weren’t a dietitian, I’d probably be a: writer
4: My go-to comfort meal when I don’t want to think: frozen mac and cheese
5: One nutrition myth I’m forever side-eyeing: that sugar is “addictive”
6: A hobby I love that has nothing to do with food: dancing!
7: The one thing I’ll always splurge on at the grocery store: almond butter
8: My ideal “no plans” day includes: watching movies on the couch while drinking hot chocolate
9: Something people are surprised to learn about me: my age (I look a lot younger than my age)
10: If we grabbed coffee together, I’d order: chai tea latte

Now I want to meet you! What movie are we watching together?? Let me know in the comments!

01/20/2026

✨January glow-up ✨ (but make it realistic)

I was so excited to be featured in EatingWell about anti-inflammatory fruits to eat this January. 🍊🥝🍎

I love this list because it’s practical, affordable, and actually enjoyable to eat.

These fruits are in their peak-season, which means less expensive and more flavor. They contain nutrients that support immunity, digestion, and overall feel-good energy—without needing a detox, cleanse, or fresh start mentality. 🙃

Read the article here:

Stock up on these five anti-inflammatory fruits this January to support immunity, gut health and energy all winter.

01/13/2026

Looking for a fun beverage that isn’t boozy, overly sweet, or just another plain seltzer? I was featured in this EatingWell article rounding up dietitian-approved, low-sugar canned mocktails that actually deliver on flavor.

My pick: Sanzo Lychee Sparkling Water — light, refreshing, and just interesting enough to feel special.

Check out the full list of dietitian-approved drinks here:

Discover dietitian-approved, low-sugar mocktails that deliver great taste without alcohol.

01/10/2026

Since the flu is going around, my co-facilitator, Kri, and I have decided to cancel the workshop tomorrow.

Refunds will be issued to those who have signed up.

We hope to reschedule for sometime in March. Stay posted for updates!

01/09/2026

Not drinking this month but still want something fun in your glass?

These winter mocktails check all the boxes!
✅ refreshing
✅ festive
✅ loaded with deliciousness
✅ zero-proof

Each recipe is a bar-quality cocktail.

Here's what's in store:

🍷 A warm, spiced mulled “wine” moment
🍊 Blood orange + vanilla cream soda (like a creamsicle, but better)
🍒 Rosemary grapefruit refresher - not much to say because the name says it all
🍎 Apple chai fizz that’s like a hot toddy
🍐 Pear + sage sparkler that tastes as if it belongs in a fancy hotel bar
🥭 Sweet mango + warm cardamom = the tropical-spice mashup that puts you on an island beach.

Whether you’re skipping the booze or want something beautiful to drink, save this post and start making any of these six recipes today.

P.S. On Sunday, January 11, I’m teaming up with therapist Kri Gore and Love City Brewing to host a workshop all about feeling confident, connected, and included—with or without alcohol. You’ll get a FREE mocktail demo and tasting so you can leave with ideas you can actually use.

Grab your ticket here: https://www.eventbrite.com/e/brewed-to-belong-a-sober-curious-workshop-at-love-city-tickets-1975586513443?aff=oddtdtcreator

01/05/2026

Dry January is everywhere right now — but what if the “all-or-nothing” mindset behind it isn’t actually serving you? 🙃

In my latest blog post, I share my honest dietitian perspective on why rigid resets like Dry January can sometimes backfire — and how you can explore cutting back on alcohol in a way that feels realistic, values-aligned, and sustainable for your life.

If you’re curious about making choices that fit you (not just the trend), this one’s for you.

👉 Read more here: https://peaceandpancakes.com/how-i-feel-about-dry-january-from-a-dietitian-who-hates-all-or-nothing-thinking/ and let me know what you think!

Cutting back on alcohol doesn’t have to be all-or-nothing. A dietitian shares a realistic, flexible approach to Dry January and mindful drinking.