all about
One Bite to Wellness
Welcome to One Bite to Wellness — I’m so glad you’re here.
I’m Annie Harriman: Functional Diagnostic Nutrition® Practitioner (FDN-P) and mom living on the South Shore of Massachusetts with my husband, our toddler, and our cavapoo, Charlie.
Like many of my clients, I spent years searching for answers to symptoms that didn’t fit neatly into a diagnosis. After battling long-term fatigue and strange symptoms post-mono — and bouncing between doctors and “normal” labs — I finally found clarity through functional health. That’s when everything changed.
Eventually, I was diagnosed with celiac disease and POTS — and I’ve been managing both through a holistic, root-cause approach ever since. That journey inspired me to become an FDN-P, so I could offer others the kind of support I once needed.
At One Bite to Wellness, I offer personalized wellness plans grounded in functional lab testing, whole-body support, and 1:1 support. Whether you’re struggling with symptoms like bloating, fatigue, hormone shifts, or weight that won’t budge — or you’re simply ready to feel like yourself again — I’m here to help you get to the root and feel good in your body again.
When I’m not supporting clients, you’ll find me in a barre, pilates, or group strength class, exploring coffee shops and walking the beach with my family, or cooking up gluten-free meals at home. I believe food, movement, sunshine, and lifestyle are powerful tools — and when used with intention, they can help you thrive.
Wherever you’re starting from, you’re welcome here.
Let’s take it one bite at a time — and build health that lasts.
Have questions? Check out my FAQs or reach out directly — I’d love to hear from you.
One Bite to Wellness
Our Standards
Balanced Approach: At One Bite to Wellness, we understand that perfection isn't realistic. That's why we advocate for an 90/10 rule to health and wellness. While we prioritize clean eating at home, we also recognize the importance of flexibility when dining out. Making smart choices while enjoying meals out allows for a balanced approach to overall well-being.
Clean Ingredients: We uphold strict standards for the foods and brands we feature, ensuring that they contain clean, wholesome ingredients that align with our commitment to quality and health.
Personal Endorsement: Every product or brand we showcase is something we personally use and believe in. We only endorse items that meet our standards and that we would purchase ourselves, maintaining authenticity and trust within our community.
One Bite to Wellness
Frequently Asked Questions
join the One Bite community
Sharing a few of my basic weekly wellness habits. 🌞 When it comes to wellness, what we do most of the time matters more than what we do on any single day.
Wellness isn’t about perfection — it’s about patterns.
A week filled with small, supportive habits will always beat one “perfect” day.
Every week looks a little different, but I feel my best when I come back to the basics: whole foods, daily movement, quality sleep, and nourishing routines. No trends, no extremes — just foundational habits that support my body, mind, and energy long-term. Back to basics baby!🥰
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#WellnessHabits #HealthyRoutine #BalancedLiving #FoundationalWellness #HolisticHealth #ConsistentNotPerfect #RootCauseWellness #SustainableHealth #EverydayWellness #HealthyLifestyleTips #NourishToThrive #WellnessJourney #SimpleWellness #WeeklyWellness #HabitsThatHeal
We’re always looking for the next big hack — the magic supplement, the trendy new diet, the best workout.
But the truth is…
The boring, unsexy stuff works. Being consistent is what works. The foundational stuff works.
It’s not always easy. But it’s simple.
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#rootcausehealing #functionalnutrition #fdnpractitioner #guthealthmatters #holisticwellness #wellnesstips #womenshealth #hormonehealth #chronicillnessrecovery #dailyhabits #nontoxicliving #healthylifestyle
3 things I stopped doing that changed my entire approach to wellness 🤍
Not with a specific protocol, diet, or supplements— but simple mindset shifts that made a big difference.
Wellness isn’t about being perfect. It’s about consistency, flexibility, and knowing how to take care of yourself in a sustainable way.
Save this if you’re working on finding balance, too 🤍
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#progressnotperfection #holisticwellness #mindsetmatters #realisticwellness #allornothing #sustainablehealth #functionalnutrition #healthyhabits #restisproductive #wellnessmindset #fdnpractitioner #healthylifestyle #nourishnotpunish #balanceoverburnout
Eating seasonally means fresher food, more nutrients, and lower prices. Plan your meals around what’s in season now — think summer salads and roasted veggies!
Blueberries: Not yet local to the northeast, but in season across the U.S. Blueberries are loaded with antioxidants to support brain and heart health. Dirty dozen, aim to buy organic!
Cucumber: Starts coming in locally mid-to-late June. Cucumbers are super hydrating and great for skin and digestion.
Green Onion: Local to the northeast. Green onions add flavor and support gut health.
Corn: Not local to the northeast yet, but in season elsewhere. Clean 15, but choose organic or non-GMO when possible.
Cherries: Not local to the northeast, but in season across the U.S. Cherries are rich in antioxidants and support sleep with natural melatonin. Dirty dozen, aim to buy organic!
Cilantro: Local to the northeast. Cilantro supports detoxification and may help the body eliminate heavy metals.
Beets: Local to the northeast. Beets support liver health, circulation, and are rich in antioxidants like betalains.
Strawberries: Local to the northeast in June and in the Dirty Dozen (aim to buy organic!). High in vitamin C and antioxidants for skin and immunity.
Spinach: Local to the northeast and in the Dirty Dozen (aim to buy organic!). Spinach is loaded with iron and folate.
Cauliflower: Local to the northeast. Cauliflower is high in fiber and supports detox with compounds like sulforaphane.
Snap Peas: Local to the northeast. Snap peas are crisp and sweet, packed with plant-based protein, fiber, and vitamin C.
South Shore Farmers Markets to visit this Spring–Fall:
📍 Cohasset – Opens 6/6 | Thursdays 2–6PM @ 27 S. Main St
📍 Hanover – Every 3rd Sunday 11AM–2PM @ Hanover High School
📍 Hingham – Saturdays 9AM–1PM @ 95 Station Street
📍 Marshfield – Opens 6/6 | Thursdays 2–6PM @ 140 Main St
📍 Pembroke – Opens 6/7 | Saturdays 10AM–1PM @ 128 Center St
📍 Plymouth - Thursdays 2:30–6PM @ 101 Carver Rd
📍 Quincy – Opens 6/20 | Fridays 12–5PM @ Kilroy Square
📍 Weymouth – Opens 6/11 | Every other Wednesday 4–7PM @ 46 Broad St
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#seasonaleating #functionalhealth #localproduce #southshorema #wholefoods
Just because it’s common… doesn’t mean it’s normal.
Bloating every day?
Exhausted after a full night’s sleep?
Anxiety, acne, mood swings, or painful periods?
These symptoms may be common, but they’re not normal (and not something you have to live with!). They’re signs from your body that something deeper is going on — and you deserve real answers.
In my 1:1 programs, we use functional labs to identify what’s actually going on beneath the surface so we can create a personalized protocol that supports healing at the root.
It’s not all in your head.
Book a free discovery call at the link in my bio to learn more.
#fdnpractitioner #rootcausehealing #chronicillnessrecovery #guthealth #hormonebalance #mineraldeficiency #functionalnutritionist #wellnesstips #bloatingrelief #fatiguesupport #periodproblems #mentalhealthsupport #holistichealing #healthstartswithyou #nutritioncoach
Propaganda I’m not falling for 👇
We all have different goals, values, and experiences — and that’s great.
In a world full of wellness noise, I’ve learned to question everything and take a deeper look at trends before following or recommending them to others.
I believe any step you take toward better health is a win. Any swap you make away from the Standard American lifestyle is a step in the right direction. You don’t need to go from 0 to 100 to make a difference.
The best thing we can do for ourselves and our families? Avoid what’s trending. Instead, pursue a lifestyle that’s healthy, realistic, and sustainable… for the long haul.
That’s exactly what I help you do in my 1:1 programs. We take a root-cause approach to healing that’s backed by data, customized to your life, and designed for lasting change. Ready to feel like yourself again? Book a free discovery call at the link in my bio.
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#fdnpractitioner #rootcausehealing #holistichealthcoach #functionalnutrition #chronicillnesssupport #guthealthmatters #nontoxicliving #hormonehealth #wellnesswithoutobsession #healthoverhustle #balancedliving #bioindividuality #wellnessjourney #intentionalliving #healthylifestylechoices
Best title I’ve ever had.
Being his mom is the greatest gift and my biggest motivation to care for my body, mind, and spirit.
Motherhood is the most beautiful journey I’ve ever embarked on. It’s also the most physical, nonstop, and some days, overwhelming.
But even on the hard days, I know this is exactly where I’m meant to be. The most important job I’ll ever have.
And he’s the most important reason I stay committed to feeling my best, so I can show up every day with presence, patience, and endless love.
He inspires me to be more intentional, more clear on what truly matters, and to fiercely protect our peace — because it’s all wellness.
To all the mamas out there, Happy Mother’s Day.
What do our functional labs actually tell us — and why do they matter?
In functional health, we don’t just treat symptoms. We ask why they’re happening in the first place.
These functional labs help us uncover that root cause and build health from the inside out.
👉 Is there something going on in your gut?
👉 Are high or low stress hormones impacting sleep or energy?
👉 Are you reacting to foods that are keeping inflammation high?
Each lab gives us a piece of your body’s story. When we look at them together, we can personalize your healing plan — and support your body in restoring balance, naturally. This is how we build long-term, sustainable health.
Curious about running labs or wondering where to start? Send me a message — I’m happy to chat 💛
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#FunctionalHealth #RootCauseHealing #HolisticHealth #GutHealthMatters #HormoneHealth #FoodSensitivity #FunctionalLabTesting #WellnessJourney #IntegrativeHealth #TestDontGuess #PersonalizedWellness #CeliacAndBeyond
Eating seasonally means fresher food, more nutrients, and lower prices. Plan your meals around what’s in-season now — think spring salads, roasted veggies, and citrus dressings!
Potato: Local to the northeast, potatoes are high in potassium and support blood pressure + hydration
Carrot: Local to the northeast and in the Clean 15 (okay to buy conventional!). They’re rich in beta carotene for skin + eye health
Sweet Onion: Local to the northeast and in the Clean 15. Onions contain antioxidants and support liver health
Kale: Local to the northeast and in the Dirty Dozen (aim to buy organic!). Kale is packed with vitamin K for bone health.
Asparagus: Local to the northeast and in the Clean 15. Asparagus is high in fiber and supports detox because it’s high in glutathione
Lime: Not local to the northeast. They’re high in vitamin C, which is great for skin and immunity.
Artichoke: Not local to the northeast. Artichoke supports liver and digestion with fiber and antioxidants.
Kiwi: In the Clean 15, but not local to the northeast. Kiwis are super high in vitamin C and digestive enzymes.
Strawberry: Local to the northeast starting late May and in the Dirty Dozen. High in antioxidants and vitamin C.
Spinach: Local to the northeast and in the Dirty Dozen. Spinach is loaded with iron + folate.
Peas: Local to the northeast and in the Clean 15. Peas are loaded with plant-based protein and fiber.
Lemon: Not local to the northeast. Lemon supports digestion and are high in Vitamin C & antioxidants.
South Shore Farmers Markets to visit this Spring-Fall:
📍 Cohasset – Opens 6/6 | Thursdays 2–6PM @ 27 S. Main St
📍 Hanover – Opens 5/18 | Every 3rd Sunday 11AM–2PM @ Hanover High School
📍 Hingham – Opens 5/3 | Saturdays 9AM–1PM @ 95 Station Street
📍 Marshfield – Opens 6/6 | Thursdays 2–6PM @ 140 Main St
📍 Pembroke – Opens 6/7 | Saturdays 10AM–1PM @ 128 Center St
📍 Plymouth – Opens 5/15 | Thursdays 2:30–6PM @ 101 Carver Rd
📍 Quincy – Opens 6/20 | Fridays 12–5PM @ Kilroy Square
📍 Weymouth – Opens 6/11 | Every other Wednesday 4–7PM @ 46 Broad St
#SouthShoreMA #HinghamMA #CohassetMA #MarshfieldMA #PlymouthMA #SeasonalProduce #HolisticHealth
You deserve to feel good again.
You deserve to understand what’s happening inside your body.
You deserve real healing — not just another bandaid.
If you’re ready to stop guessing and start healing, book your free discovery call and let’s chat! I have one spot available to start this May. 🤍
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#FunctionalHealth #RootCauseHealing #FDN #HolisticHealth #HealthJourney
You don’t need a diagnosis to deserve support.
You just need to be tired of not feeling like you.
There’s a wide gap between being “fine” and being well.
Between “your labs look normal” and waking up with energy, clear focus, good digestion, balanced mood, and true vitality.
Most of us are stuck somewhere in the middle — and conventional care isn’t built to help with that.
That’s where functional health steps in. We look upstream. We get curious. We support the body rather than suppress symptoms.
Because your symptoms aren’t random. They’re signals. And you deserve someone who listens.
If you’re ready to get to the root and feel like yourself again, I’d love to support you.
💻 Link in bio to learn more
💬 Or send me a DM — I’m always happy to chat.
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#fdnp #functionalhealth #rootcause #holistichealth #healthoptimization #nontoxicliving #fdnpractitioner
You deserve to feel good in your body — not just “get by.”
If you’ve been told your symptoms are “normal”… if your GI issues, acne, fatigue, or cycle problems keep getting brushed off… if you’re tired of throwing spaghetti at the wall and hoping something sticks — I’ve opened 1:1 spots just for you.
Introducing two ways to work together:
— A 90-day deep dive for those ready to get to the root
— A 6-week reset for those dipping their toes into functional health
📝 Applications are now open. Link in bio to learn more and apply.
💛 And if you’re not ready to invest at this level — I see you. That’s why I’m working on a lower-cost, self-paced program launching later this spring: no labs, no 1:1s, just the core foundations to get back to the basics and start healing.
Your health is yours. You get to choose what step comes next — I’m just honored to be part of your journey, wherever you are.
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#FunctionalHealth
#RootCauseHealing
#WomensHealthMatters
#GutHealthSupport
#HormoneBalance
#CycleHealth
#BloatRelief
#TiredButWired
#FDNP
#FunctionalNutrition
#NutritionCoach
#1on1Coaching
#WellnessSupport
#DRESSProtocol
#IntegrativeHealth
#NaturalHealing
#HolisticHealthJourney
#HealingFromTheInsideOut
#OneBiteToWellness
#HealthIsWealth
#ChronicSymptoms
#ItsNotAllInYourHead
#HealthOptimization
#WellnessPrograms
#ResetYourHealth
#YourHealthYourWay
Supplements aren’t a magic fix — but they can be a powerful tool when used intentionally.
They’re the last pillar of the D.R.E.S.S. for Health Success® framework for a reason: we need to focus on the foundations first — diet, rest, exercise, and stress management.
From there, supplements can help fill in the gaps, support key systems, and target specific imbalances. But not all supplements are created equal — and taking the wrong ones (or too many) can do more harm than good.
That’s why I use a personalized and targeted approach based on your symptoms, history, and functional lab work — not what’s trending on TikTok.
Want in? I’m opening spots to my waitlist today and to the public on Friday — check the link in bio to learn more, and keep your eyes peeled for access later this week.
P.S. stay tuned for a full breakdown of the signature labs I use to help clients heal from the inside out.
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#FunctionalHealth #SupplementSupport #RootCauseHealing #FDNPractitioner #HolisticWellness #TargetedSupplements #HealthJourney
Let’s be real — we (unfortunately) can’t eliminate stress.
We can’t just quit our jobs, erase financial worries, or avoid tough seasons like caring for a sick family member or grieving a loss. Some stress is simply part of being human.
But we aren’t meant to live in a constant state of stress — yet so many people are in this day and age. It’s not always the big life events that wear us down, it’s the day-to-day overwhelm, the go-go-go pace, and the pressure to push through.
That’s where stress management really matters.
It’s not about pretending everything is fine — it’s about building resilience, supporting your body through internal stressors, and finding ways to regulate your nervous system so you’re not stuck in survival mode.
Stress will always exist. But you don’t have to live with it 24/7.
Next up: the final pillar of DRESS, supplements — how they can support your health journey and when they may be beneficial.
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#RootCauseHealing #StressManagement #FunctionalHealth #HolisticWellness #FDNPractitioner #NervousSystemSupport
Expanding on my post on exercise from yesterday… because this is the part we don’t always see.
You won’t magically find the time.
Or suddenly wake up feeling motivated.
Especially in motherhood — life is full.
But your health matters.
Movement doesn’t need to be perfect to count. It doesn’t have to happen at 6am, in a group fitness class, or in a matching set. It can look like 20 minutes in your basement, toys everywhere, toddler on your mat. (Hint: that’s what most workouts look like for me these days).
Because the goal isn’t perfection — it’s consistency.
And taking care of yourself isn’t selfish. It’s how you show up with more energy and more patience.
This season might look different than the last, but that doesn’t mean you stop showing up — you just pivot.
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#MomLife #ImperfectProgress #PrioritizeYou #MovementMatters #PostpartumWellness #OneBiteToWellness #HealthyMoms #FunctionalHealth #RealLifeFitness
Let’s talk about movement — not for how it makes you look, but for how it makes you feel.
Exercise supports nearly every system in the body: hormones, digestion, sleep, mood, energy, blood sugar, immunity, detox pathways — the list goes on.
The best kind of movement? A balanced mix of resistance training, cardio, HIIT, and mobility work — but more importantly, something you enjoy and can sustain. Because fitness is forever, not a 6-week challenge.
Overexercising is just as disruptive as underexercising. If your nervous system is fried or your cortisol is dysregulated, high-intensity workouts can do more harm than good. In those seasons, restorative movement is often the most productive thing you can do.
My goal is to help you build a movement routine that meets your body where it’s at, supports overall health and healing, and evolves as your energy and resilience grow.
Swipe through for more on how I approach exercise from a functional perspective — and how we’ll personalize your movement plan inside my programs.
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#FunctionalHealth #RootCauseHealing #ExerciseForHealth #FDNPractitioner #HolisticWellness #HormoneBalance #MovementMatters #CortisolBalance
Let’s talk about rest — one of the most underrated and overlooked pillars of health.
As a new mom, I know how hard it can be to prioritize rest. Sleep is interrupted, nights can be unpredictable, and “rest” often feels like a luxury. But here’s the truth: we can’t truly support healing or optimal health without it.
That’s why, as part of your personalized protocol, rest is one of the five foundational pillars I work on with every client. And while the basics of healthy sleep are important, it’s never a one-size-fits-all approach.
We’ll take a look at your current sleep habits, explore simple changes to improve your sleep environment and rhythm, and—if you’re using any wearable tech like an Oura ring—we can even incorporate that data (totally optional!) to gain deeper insight.
And just to be clear: if you’re not sleeping, I’m not going to encourage you to hit the gym at 5am. We’ll work with your lifestyle, in this season, and build sustainable strategies that support your body where it’s at in every category of DRESS.
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#restisproductive #fdnp #functionaldiagnosticnutrition #holistichealth #rootcausehealing #momlifehealth #sleephealth #hormonehealth #guthealth #healthymama #bettersleep #circadianrhythm #wellnessjourney #healingfromwithin #nontoxicliving #sleepasmedicine
When it comes to health, diet is truly foundational. You can’t out-supplement or out-exercise poor nutrition, and quick fixes won’t get you very far.
But this isn’t about cutting calories or jumping on the latest trend. It’s about giving your body the fuel it needs to thrive. By focusing on whole, nutrient-dense foods and identifying the stressors that may be impacting your health (like food sensitivities, inflammatory ingredients, or poor-quality foods), we can help your body heal while creating lasting change.
Your diet should work for you, not against you. That’s why as an FDNP, I look at all of a client: their goals and lifestyle, test results, and unique metabolic type to personalize their nutrition to support optimal energy, overall health & digestion, and well-being.
This is just the beginning! Next up, we’ll dive into how rest impacts your health and why it’s just as essential as diet.
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#FunctionalHealth #RootCauseHealing #NutritionMatters #FDNPractitioner #HolisticWellness #MetabolicHealth #WholeBodyHealing
Feeling like something’s off, but “everything’s normal”?
You’re not alone. As a Functional Diagnostic Nutrition® Practitioner, I take a whole-body approach to uncover what’s really going on beneath the surface. Instead of chasing symptoms or relying on temporary fixes, we’ll look at patterns, root causes, and hidden stressors using functional lab tests to promote whole-body healing.
From there, I’ll create a personalized D.R.E.S.S. for Health Success® protocol that focuses on five key pillars: diet, rest, exercise, stress management, and supplements.
Because your health isn’t just about what’s “wrong” or diagnosable — it’s about supporting your body’s natural ability to heal.
If you’re tired of feeling stuck in the cycle of symptom management, I’m here to help. Stay tuned as I break down each pillar in the coming weeks. 💛
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#FunctionalHealth #RootCauseHealing #FDNPractitioner #HolisticHealth #WellnessJourney #HealthAdvocate #NaturalWellness #HealthyLiving
Annie Harriman, Functional Diagnostic Nutrition Practitioner 💛
I’m so proud to share that I’ve officially graduated from FDN and am now a certified Functional Diagnostic Nutrition Practitioner! Every nap time since June has been dedicated to studying, learning, and growing. There have been so many late nights and weekends spent preparing for each practical, and putting the finishing touches on my written exam. I poured my heart into this journey, and I’m so excited to finally say — I did it.
Becoming an FDN-P is more than just a certification for me — it’s a reflection of my passion for health and my desire to help others feel their best. I’ve always been fascinated by the power of nutrition and how it impacts our overall well-being. I even considered becoming a Registered Dietitian in college but realized that path didn’t align with my values. After navigating my own health journey and learning just how transformative a root-cause approach can be, I knew I wanted to empower others to do the same. I know with certainty — this is what I’m meant to do.
As an FDN-P, I’ll be offering a personalized approach to wellness taking a whole-body approach and using functional lab testing to develop a personalized, comprehensive plan that addresses the pillars of health — diet, rest, exercise, stress management, and supplementation. It’s not about chasing symptoms, but about looking at the whole self and supporting your body’s natural ability to heal.
Whether you’re dealing with low energy, digestive issues, hormonal imbalances, or just want to feel like your best self again, I’m here to help. I’m so excited to walk alongside others on their health journeys and share the tools that have changed my own life.
Stay tuned — over the next two weeks, I’ll be sharing more about how I’ll be working with clients and the powerful insights a whole-body approach with functional lab testing can provide about your health! 💛 If you’re ready to take a deeper look at your health, join my waitlist at the link in my bio.
balance and consistency > perfection (part ii)
I feed my son the same foods we eat… but we still use organic pouches and puffs when we’re on the go. I prioritize organic & grass-fed foods… but I’m not perfect about it when dining out (and we cook most meals at home). We use glass & stainless cups at home… but sometimes plastic is just more practical.
It’s all about finding the balance that works for us personally! These are some of the little choices I make to stay aligned with my values, even when life doesn’t go perfectly. 💛
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#WellnessJourney #BalancedLiving #ProgressNotPerfection #HolisticHealth #HealthyLifestyle #RealLifeWellness #MindfulLiving #HealthyChoices #NonToxicLiving #NourishYourBody #ModerationNotDeprivation #WellnessWithoutObsession #FunctionalNutrition #IntuitiveLiving #HealthyBalance
balance and consistency > perfection
I prioritize nutrient-dense meals—but also lived on everything bagels in my first trimester. I don’t drink alcohol—but I’ll never say no to an ice cream run. We celebrate birthdays with cake and ice cream—but I made my son a healthier smash cake since we’re waiting on added sugar. I try to avoid plastic in our home—but I’m currently using plastic cutting boards until I find the perfect wooden replacement.
It’s SO easy to get caught up in the all or nothing mindset, but real life doesn’t work that way. I focus on making choices that align with my values most of the time, while also giving myself grace along the way. 💛
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#WellnessJourney #BalancedLiving #ProgressNotPerfection #HolisticHealth #HealthyLifestyle #RealLifeWellness #MindfulLiving #HealthyChoices #NonToxicLiving #NourishYourBody #ModerationNotDeprivation #WellnessWithoutObsession #FunctionalNutrition #IntuitiveLiving #HealthyBalance
things that have made me smile lately 🌞
celebrating little man’s first birthday (well smile and cry lol), new kitchen gadgets 👀 & delicious bread, pottery dates, escaping subzero windchills and getting outside‼️
Solo parenting weeks can be a lot, but after some practice I’ve found that a little prep goes a LONG way! These small habits help me stay nourished, keep stress low, and make time for movement—even when it’s just me and my little guy. 🩷
🥘 Prepping meals & snacks = fewer dishes, fewer decisions, and easy nourishment.
😋 Treating myself to takeout = one less meal to cook, plus a nice little treat.
🧘🏻♀️ Moving with my son = ensuring I get movement in even when I can’t get to the gym. When I’m solo, I swap naptime workouts for movement with my son and use naptime to reset instead of squeezing more in—because downtime is rare!
I love this life and wouldn’t trade it for anything. Finding little ways to make it smoother helps me show up as my best self. 💙 A little grace (and a lot of coffee) goes a long way 🥰☕️
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#MomLifeBalance #HealthyHabits #WellnessJourney #MomHacks #MealPrepIdeas #SelfCareForMoms #RealLifeWellness #StressFreeLiving #HealthyRoutines #BusyMomLife #MindfulMotherhood #WellnessTips #DailyMovement #LowStressLiving
My non-negotiable for health & wellness in this season of life ✨🥑🧘🏻♀️ these are the habits that make me feel my best — yours probably look totally different!
Bonus non-negotiable: a little sweet treat every day 🤭🤍
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#WellnessJourney #HealthyHabits #HolisticHealth #LifestyleChanges #NutritionMatters #BalancedLiving
went on a seafood diet this week 🤭🐠
Spent the week in Florida soaking up fresh air, sunshine, and as much mahi mahi as possible! We couldn’t resist a Burton’s stop… had to check out the Florida location!
Until next time! ☀️🐟
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#SeafoodDiet #FloridaEats #MahiMahi #GlutenFreeEats #FoodieTravel #FreshSeafood #BeachVibes #HealthyEats #GlutenFreeTravel #SunshineState #FoodieFinds #VacationEats #EatWellTravelOften
My Favorite Hack for Meal Planning? ChatGPT!
Meal planning can feel SO overwhelming, but ChatGPT makes it all a little less daunting for me these days!
When it comes to baby meals, I just use these ideas as inspiration and adapt them to fit our needs. For example, when I made Greek chicken thighs on Tuesday, we skipped the romanesco that night, but I served my son quinoa (new food ✅), shredded chicken, and zucchini purée I had in the freezer. At almost 11 months, I’m mainly using purées to make meals scoopable or supplementing when other sides aren’t BLW-friendly (like our salad that night).
ChatGPT helps me balance variety, nutrition, and convenience for the whole fam 👏🏼💛
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#MealPlanningMadeEasy #HealthyMeals #BabyFriendlyMeals #GlutenFreeLiving #101BeforeOne #BabyLedWeaning #BLWInspiration #MomHacks #HealthyFamilyMeals #CeliacLife #GlutenFreeMom #MealPlanningTips #ChatGPTForMealPlanning #HolisticLiving #NourishToThrive #BusyMomHacks #FunctionalNutrition #BalancedEating #BLWJourney #NewFoodsForBaby
A few of my 10 month old’s plates 🍽
Sharing some of the meals I’ve made for my little guy during this stage of our baby-led weaning journey! As a first-time mom and future FDN-P, I’m simply sharing my experience—not an expert, just learning as we go.
Our goals:
🍉 Vary his diet with a mix of veggies, fruits, meats, and seafood
🫑 Introduce 101 new foods before age 1 for exposure to all sorts of textures and flavors
🧪 Encourage him to explore and enjoy real food
What I’ve noticed:
👍🏻 He’s becoming way more interested in food! & less and less interested in the purées we’ve incorporated sometimes
👏🏼 His meals are starting to look more and more like ours. I’ve always tried to serve a similar meal, but it’s becoming easier and easier to share what we’re eating
✌🏻 Seconds are happening more often—he’s really eating now!
We follow @SolidStarts for serving sizes and safety, which has been SO helpful since we started BLW at 6 months. Around 9 months, we transitioned from big pieces to bite-sized ones, and I was amazed at how much more he ate!
Every baby’s journey is different, thanks for following along with ours!🤍
#BabyLedWeaning #BLWMeals #FirstFoods #BabyFoodIdeas #101FoodsBeforeOne #SolidStarts #BabyLedWeaningJourney #FeedingBaby #HealthyBabyMeals #NewMomLife #BabyNutrition #FunctionalNutrition #FDNPJourney #BabyEats #CeliacMom #GlutenFreeBaby
eating our way through Portland 🦞🤍
Pictured:
- 6oz GF lobster roll with truffle butter & fries from Luke’s Lobster 🦞
- juniper mint mocha latte with skim milk from Bard Coffee ☕️
- GF huevos rancheros from Sinful Kitchen 🍳
- smash burger from Gather Maine 🍔
- GF lemon donut & GF chocolate sea salt donut from Holy Donut 🍩
merry Christmas from our little family to yours 🤍🎄🎅🏼
(we’re not a big fan of Santa yet)
![The best gift I gave myself postpartum? A stocked freezer full of nourishing meals. Nutrition is key to healing from pregnancy and birth, but it’s also the hardest time to cook (let alone a balanced, nourishing meal!). That’s why I created my Postpartum Meal Prep Guide — a week-by-week plan to fill your freezer, so you can focus on what truly matters: your baby and your recovery. ?
It’s perfect for filling the gaps & adding some much-needed nutrients in between takeout, meal trains, and gift cards from family and friends.
It includes:
• Freezer-friendly breakfast, dinner, and treat recipes
• A postpartum nutrient guide to support healing
• Meal planning template
You can’t pour from an empty cup. Let me help you fill yours. ?
[Link in bio!]
*this isn’t medical advice! Just sharing from one mama to another ?
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#PostpartumMealPrep #FreezerMeals #HealthyPostpartum #PostpartumNutrition #FourthTrimester #NewMomLife #MealPrepMadeEasy #PostpartumRecovery #NourishToHeal #SelfCareForMoms #MomSupport #HealingAfterBirth #HealthyFreezerMeals #NewMomEssentials #NutritionForHealing](https://scontent-iad3-1.cdninstagram.com/v/t51.75761-15/503913473_18122767723447922_2347450827499058088_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=108&ccb=1-7&_nc_sid=18de74&_nc_ohc=gXxq62V1c8oQ7kNvwFtLznP&_nc_oc=Adln-oziV9w2Bi8GfFb-wHbDwR_k4kxIRJk3RDJhPDJpioxdYH8BKt3y8_d3k0nOpXQ&_nc_zt=23&_nc_ht=scontent-iad3-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=CzfEg0RN5mPzYL4S2A5MOQ&oh=00_AfOsjO2TV7r1f8QOM4c7p2ieJgKgdBoygab0f4UkTwKG1A&oe=68536FA1)
The best gift I gave myself postpartum? A stocked freezer full of nourishing meals. Nutrition is key to healing from pregnancy and birth, but it’s also the hardest time to cook (let alone a balanced, nourishing meal!). That’s why I created my Postpartum Meal Prep Guide — a week-by-week plan to fill your freezer, so you can focus on what truly matters: your baby and your recovery. 💛
It’s perfect for filling the gaps & adding some much-needed nutrients in between takeout, meal trains, and gift cards from family and friends.
It includes:
• Freezer-friendly breakfast, dinner, and treat recipes
• A postpartum nutrient guide to support healing
• Meal planning template
You can’t pour from an empty cup. Let me help you fill yours. 💪
[Link in bio!]
*this isn’t medical advice! Just sharing from one mama to another 🤍
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#PostpartumMealPrep #FreezerMeals #HealthyPostpartum #PostpartumNutrition #FourthTrimester #NewMomLife #MealPrepMadeEasy #PostpartumRecovery #NourishToHeal #SelfCareForMoms #MomSupport #HealingAfterBirth #HealthyFreezerMeals #NewMomEssentials #NutritionForHealing
Naptime Dinner: Balsamic Wings & Thyme Potatoes 🍗🥔
Some dinners just hit the spot:
⏰ Quick to prep
😋 Healthy but still full of flavor
I prepped these easy balsamic wings and thyme-roasted potatoes—proof that a wholesome, comforting meal doesn’t have to take all day. Here’s how it came together:
📸 Slide 1: The finished plate 😋
📸 Slide 2: Wings, marinated and ready to cook (don’t worry I made sure all the sauce was accounted for)
📸 Slide 3: The thyme-roasted potatoes before hitting the oven - with a couple left plain for my son!
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#NaptimeDinner #EasyDinnerIdeas #WeeknightMeals #BusyMomLife #QuickAndEasyMeals #BalsamicWings #ThymePotatoes #SheetPanDinners #FamilyMeals #MomLifeHacks #DinnerInspo #ComfortFood #WholesomeEats #RealFoodRecipes #HomeCookedMeals #FoodPrepIdeas #SimpleRecipes #GlutenFreeMeals #HealthyComfortFood
The holidays are just a few days—but they create a whole season of hustle and indulgence. 🥰🎄 To make the most of those special celebrations, I like to prep balanced meals for the busy week days. It helps me feel good, stay nourished, and fully enjoy the holiday meals without guilt. I choose to enjoy each holiday fully, and enjoy the season as a whole mindfully — it’s too easy to let the whole month of December go!
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#HolidayMealPrep #HealthyHolidays #MealPrepInspo #BalancedEating #HolidayHustle #HealthyLifestyle #BusyMomMeals #QuickAndEasyMeals #FeelGoodFood #SimpleMeals #MealPrepMadeEasy #WellnessJourney #StayBalanced #SeasonalEating #WholeFoods #HealthyEatingTips #EasyRecipes #MindfulEating
a few things that have made me smile lately 🥰
cozy Christmas vibes, shared smoothie bowls with bb, split plates and Parmesan fries 😜
Oats deserve a spotlight! From being nutrient-rich and packed with antioxidants to their blood sugar-balancing and fiber-boosting benefits, oats are a pantry must-have. Just make sure they’re certified gluten-free if you have celiac! Plus, they’re so versatile—perfect for everything from cozy oatmeal bowls to baked goods. 🥣💛
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#IngredientSpotlight #Oats #HealthyEating #OneBiteToWellness #GlutenFreeLiving #HealthySwaps #OatLover #NourishYourBody #SimpleIngredients #CleanEatingMadeEasy #HealthyLifestyle #WholeFoods #NutrientDense #BreakfastIdeas #GutHealth #FoodIsFuel #HealthyEatingTips #BalancedMeals #WellnessJourney
Buffalo Chicken Stuffed Peppers 🫑🔥
This quick and easy dinner is perfect for when you need something flavorful but don’t want to spend hours in the kitchen! It’s gluten-free, packed with protein, and SO good. 😍
Here’s how to make it:
✨ Cut 4 bell peppers in half and drizzle with olive oil, salt, and pepper.
✨ Sauté 1 tbsp onion powder (or 1/2 large onion, finely chopped) in butter, then add 1 tsp garlic powder (or 2 minced cloves).
✨ Mix in 1.5 lbs cooked & shredded chicken breast with 1/2 cup hot sauce (Primal Kitchen or Noble Made are my go-to’s!) and simmer.
✨ Stuff the mixture into the peppers, top with mozzarella, and bake at 400°F for 20-25 minutes.
The result? A spicy, cheesy, satisfying dinner. 🙌
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#NaptimeDinner #StuffedPeppers #BuffaloChicken #GlutenFreeDinner #QuickAndEasyMeals #HealthyRecipes #WholeFoodsCooking #CleanEating #ComfortFood
Thanksgiving leftovers, but make them balanced! Whether you’re team turkey, cranberry sauce, or mashed potatoes, I’ve got balanced and creative ideas to keep the holiday flavors going strong. 🤍🤍
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#ThanksgivingLeftovers #HolidayEats #FoodInspo
thankful 💛
Happy Thanksgiving from our little family to yours 🫶🏼
Healthy Hacks for a Balanced Holiday Season! ✨
Enjoying the season doesn’t have to mean tossing health goals aside. Check out these simple tips to feel your best while indulging in the holiday fun!🤍
#HolidayWellness #HealthyHolidays #BalancedLiving #MindfulEating #HolidaySeason #WellnessTips #EnjoyTheSeason #ModerationNotDeprivation #HealthyLifestyle #FestiveAndFit #SelfCareHacks
Naptime Dinner: Pumpkin Coconut Curry 🎃🥥
The ultimate fall comfort dish that’s rich, flavorful, and ready in no time! 🍂
Ingredients:
• 1.5 lbs chicken thighs (4-6)
• 1 cup pumpkin purée
• 1 cup coconut cream
• 1 cup diced tomatoes
• 1 small onion, diced (or 1 tbsp onion powder)
• 3 cloves garlic, minced (or ½ tsp garlic powder)
• 1 tbsp fresh ginger, minced (or ½ tsp ground ginger)
• 2 tbsp butter
• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp paprika
• ½ tsp cinnamon
• Salt and pepper to taste
• 2 cups spinach or kale (optional)
Instructions:
1️⃣ Season chicken with salt, pepper, and ½ tsp each of cumin, turmeric, and paprika. Set aside.
2️⃣ Heat butter in a large skillet. Sauté onion, garlic, and ginger until softened.
3️⃣ Add chicken thighs and sear on both sides (4-5 mins per side).
4️⃣ Stir in tomatoes, pumpkin purée, coconut cream, and remaining spices. Mix well.
5️⃣ Simmer covered for 20-25 mins until chicken is tender. Add spinach or kale in the last 5 mins.
6️⃣ Serve over rice and enjoy!
Perfect for meal prep or a cozy family dinner.
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#PumpkinCoconutCurry #NaptimeDinner #EasyDinnerIdeas #FallRecipes #CozyMeals #GlutenFreeRecipes #CurryLovers #HealthyComfortFood #DinnerInspiration #FamilyDinnerIdeas #MealPrepMadeEasy #PumpkinSeason #OnePanMeals #QuickAndEasyMeals
Swipe ➡️ for some food sources of magnesium. Feeling sluggish or stressed? It might be time to up your magnesium intake! 💪 This essential mineral supports muscle function, helps regulate stress, and promotes better sleep.
Add more magnesium-rich foods like leafy greens, nuts, and dark chocolate into your meals to keep things balanced. 🌱🍫
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#Magnesium #NutrientSpotlight #HealthyLiving #WellnessTips #MineralMagic #StressRelief #MuscleHealth #HolisticNutrition #EatForEnergy #HealthyFoods #NutritionMatters
Chili season is here! 🌶️🍂💃🏻 The Car Mom’s Chili is cozy, easy to make, and packed with flavor.
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#NaptimeDinner #FallCooking #EasyChili #CozyMeals #MomLifeMeals #OneBiteAtATime #CarMom #ComfortFood #healthycomfortfood #GlutenFreeMeals #HealthyComfortFood #FallFavorites #DinnerInspo #MealPrepIdeas #WeeknightDinners #ChiliRecipe #FallEats #FamilyMeals #HomemadeChili #SimpleIngredients #HeartyMeals #NourishingMeals
One Bite Treats: Key Lime Pie Bites 🍋🟩
Welcome to One Bite Treats, a little sweetness is part of a balanced life! & there’s nothing healthy about this sweet treat 😂
My husband’s favorite dessert is key lime pie, so I surprised him with these key lime pie bites last Valentine’s Day. No recipe here, just a fun way to whip up a special treat for him!
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#OneBiteTreats #KeyLimePieBites #BalanceNotPerfection #DessertInspo #SweetSurprise
I think I like this little life ✨🎃🍂🤍
Throwback to last year’s Thanksgiving at Anna’s Harborside in Plymouth! ✨🦃
This was our first year eating out for the holiday, and it was a wonderful experience! The portion sizes were massive, making it easy to share and savor every bite (and take plenty home, too). I was especially impressed by the great precautions they took for gluten-free dining, ensuring a safe and delicious meal for everyone.
Whether you’re a turkey lover or prefer something else, there were plenty of options to satisfy every palate. It was a perfect blend of tradition and convenience, allowing us to enjoy the day without the stress of cooking.
#ThanksgivingMemories #GlutenFreeDining #AnnasHarborside
#ThanksgivingDinner #GlutenFreeDining #GlutenFreeThanksgiving #HolidayMeal #CeliacSafe #FoodieFinds #RestaurantReview #DinnerOut #MassachusettsEats #GlutenFreeOptions #HolidayDining #SafeForCeliacs #FamilyMeals #NewEnglandEats #HolidayFood #ThanksgivingOut #FoodieLife #GFThanksgiving #HolidayInspo #DinnerInspo #MassachusettsFoodie
The yummiest avocado jalapeño lime dip!🌶️🥑 just some simple, fresh ingredients coming together (to be eaten with @simplemills crackers, of course). Such a great snack!
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#AvocadoLimeDip #QuickAndEasy #DipInspo #FreshFlavors
Health Hacks for a Sweet Halloween 🍬
Whether you’re trick or treating with the kids, snacking while you’re passing out candy, or out with friends today — you can enjoy some treats while still feeling your best! Here are a few simple tips to balance the sweets:
💦 Hydrate: Drink plenty of water throughout the day or sip on some electrolytes to help balance out the sugar.
🍽 Eat a Healthy, Filling Meal: Eating a balanced meal with protein, fiber, and fat before indulging in sweets helps stabilize your blood sugar and prevents huge spikes and energy crashes.
🏃♀️ Get Some Movement: Whether it’s a morning walk or a quick workout, moving your body will not only help you feel great, but help stabilize your blood sugar levels and increase appetite control.
✨ Mindful Indulgence: Remember, it’s just one day! Give yourself permission to enjoy your favorite treats in moderation and savor the moment guilt-free.
#HealthyHalloween #OneBiteToWellness #MindfulIndulgence #HalloweenHacks #TrickOrTreatTips #HalloweenBalance #SmartIndulgence #ModerationMatters #HealthTips #WellnessHacks #StayBalanced #HealthyLiving #EnjoyTheSeason #HalloweenFun #HalloweenTreats #SweetToothSolutions #BetterChoices #HealthyHabits #FeelGoodTips #BalancedLifestyle #HolidayHacks
A look at my visit to @lifealivecafe in Dedham at Legacy Place 😋 their food is so fresh and healthy but so full of flavor! Perfect for a healthy meal or pick me up.
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#LifeAlive #NourishYourBody #HealthyEats #PlantPowered
As we transition into late fall, our seasonal produce shifts toward hearty, nutrient-dense options that carry us into the cooler months. As your budget allows, prioritize buying the dirty dozen organic! 💗
Sweet Potato: Clean 15, high in vitamin A, vitamin C, potassium, fiber, and antioxidants.
Carrots: Clean 15, rich in vitamin A, vitamin K1, fiber, and potassium.
Butternut Squash: Clean 15, packed with vitamins A and C, potassium, magnesium, and fiber.
Kale: Dirty Dozen, high in vitamins K, A, and C, as well as calcium, potassium, and antioxidants.
Brussels Sprouts: Clean 15, rich in fiber, vitamins C and K, and folate.
Broccoli: Clean 15, high in vitamins C and K, folate, and fiber.
Cauliflower: Clean 15, loaded with vitamin C, vitamin K, folate, and fiber.
Apple: Dirty Dozen, packed with fiber, vitamin C, and potassium.
Mushrooms: Clean 15, high in B vitamins, selenium, copper, and vitamin D (when exposed to sunlight).
Pumpkin: Clean 15, rich in vitamin A, vitamin C, potassium, and fiber.
Spinach: Dirty Dozen, loaded with vitamins A, C, and K, folate, iron, and calcium.
Cranberries: Clean 15, high in vitamin C, fiber, and manganese.
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#FallProduce #SeasonalEating #FarmToTable #AutumnHarvest #HealthyEating #InSeasonNow #FallRecipes #LocalProduce #EatTheRainbow #NutrientDense #HarvestSeason #EatSeasonal #FallFlavors #FreshAndHealthy #FallVegetables #PlantBased #AutumnEats #SupportLocal #FarmFresh #fallfoods
Whether you’re shopping for trick-or-treaters or sorting through your kids’ candy haul, here are some healthier Halloween treats to keep in mind!
YumEarth: Organic, allergen-friendly candies made with real fruit and vegetable extracts (Note: While most YumEarth products are gluten-free, a few may contain gluten—so be sure to check labels!).
Unreal: Lower-sugar chocolates made with natural ingredients and dyes, all gluten-free.
SmartSweets: Low-sugar gummy candies with no artificial colors or sweeteners, and completely gluten-free.
Hu Kitchen: Clean, paleo-friendly chocolates that are gluten-free, dairy-free, and refined sugar-free.
For classic gluten-free Halloween candy, here’s a list of popular options: Almond Joy, Butterfinger, Heath Bar, Hershey’s Bars, Junior Mints, Laffy Taffy, M&Ms, Mounds, Nerds Gummy Clusters, Reese’s, Skittles, Snickers, Sour Patch Kids, 3 Musketeers, Tootsie Rolls, York Patties.
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#HalloweenCandy #GlutenFreeTreats #HealthyHalloween #MindfulIndulgence #HalloweenSnacks #CandyAlternatives #GlutenFreeOptions #Halloween2024 #TrickOrTreat #HalloweenFun #HealthierChoices #SweetTreats #FallFestivities #HalloweenHacks #GlutenFreeLifestyle #AllergyFriendly #FoodAllergies #CelebrateSafe #TreatYourself #HalloweenVibes
Fall calls for apple cider donuts! 🍎🍂 These are the perfect treat (speaking of sugar— these have a lot! At least there are no seed oils, right? 🤪) to enjoy as the leaves change. Part of my One Bite Treats series, I’ve taken a delicious recipe and made it gluten-free so everyone can enjoy.
Want the recipe? Just leave a comment or send me a message, and I’ll share how I made the GF conversion! 😋
#OneBiteTreats #GlutenFreeGoodness #FallFavorites #GlutenFreeDessert #AppleCiderDonuts #GlutenFreeBaking #FallTreats #CeliacFriendly #GlutenFreeLife #HealthyBalance #FallDesserts #GlutenFreeDonuts #SeasonalBaking #TreatYourself #FallFavorites #OneBiteWellness #BakedNotFried #GlutenFreeRecipes #CeliacSafe
Following up on last night’s stories on the recent Joe Rogan episode with Calley Means and Dr. Casey Means, I wanted to dive deeper into one of the biggest takeaways: sugar. Our healthcare system is under pressure, and much of it comes down to the rising rates of metabolic dysfunction—and sugar plays a major role. Americans are consuming 77g of added sugar a day on average, which is WAY more than our bodies can handle. In this post, read about the impact of sugar on our health, how to spot hidden sugars, and practical swaps you can make to reduce your intake.
Check out my stories (under the highlight FDN-P) for more on the podcast episode and more info on why we need to have these conversations about our health.
*statistics used in the post come from this podcast episode. 🤍
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#HealthMatters #MetabolicHealth #SugarAwareness #ReduceSugar #HealthyLiving #WellnessJourney #NutritionFacts #JoeRoganPodcast #CalleyMeans #CaseyMeans #HealthDebate #HiddenSugars #MindfulEating #SugarDetox #MetabolicWellness #HealthySwaps #KnowYourFood #FoodLabelReading #PreventDisease #BetterHealthChoices #HealthyHabits #EatForHealth
A Few Baby Plates: Before & After Edition!
I’m loving the process of combining baby-led weaning (BLW) with purees to offer my son a variety of textures and flavors. It’s a fun (and super messy, thank god for Charlie! 🐶) way to let my baby explore food and practice feeding himself. Just a new mom figuring this out & sharing what works for us! :)
We’ve already introduced most allergens, so now I’m rotating these exposures regularly, which is why I include allergens in all of these meals—like soy, egg, sesame, walnut, cashew, and hazelnut.
Meal Breakdown:
1. Egg strip (allergen/BLW) + pumpkin w/ tahini & walnut butter (allergens - sesame and walnut)
2. Avocado (BLW) + tofu (allergen - soy) w/ sweet potato
3. Avocado (BLW) + cantaloupe + cashew butter (allergen)
4. Banana (BLW) + yogurt w/ strawberry & hazelnut (allergen)
Most importantly at this age, just encouraging my baby to explore alllll the textures with his hands and feed himself using a pre-loaded spoon. It’s all about exposure at this age and letting him lead the way in discovering new tastes and textures. So much fun!
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#BabyLedWeaning #IntroducingAllergens #MessyMeals #BLWJourney #7MonthsOld #BabyPlates #BalancedMealsForBabies
Here’s what we buy at Costco as a family of 3, keeping it gluten-free and prioritizing organic, healthy choices. From frozen produce to pantry staples, we focus on whole foods without dyes, added sugars, or unnecessary ingredients - Rao’s is another favorite we didn’t get on this trip. Costco has some of our all time favorites! Shopping in bulk doesn’t have to mean compromising on health 💯
#GlutenFree #OrganicLiving #HealthyEating #CostcoHaul #CleanEating #CostcoFinds #HealthyCostco #GlutenFreeCostco #CostcoHaul #HealthyShopping #BudgetFriendly #OrganicFinds #HealthyOnABudget #CostcoFavorites #GlutenFreeLiving #OneBiteWellness #CeliacLife #CostcoEssentials #ShopSmart #HealthySnacks #CostcoDeals #GlutenFreeOnABudget
Walking is one of the most underrated forms of exercise, but it’s one of the best things you can do for your body and mind. Whether you’re pushing a stroller like me or hitting the trail with your pup, here’s why walking deserves more credit:
1. Cardio Without the Stress: Walking may seem low-intensity, but it’s an excellent form of cardiovascular exercise. It increases your heart rate, improves circulation, and supports a healthy heart—all while being gentle on your joints.
2. A Boost for Weight Loss: Walking consistently helps burn calories and supports weight management. It’s a sustainable way to stay active and fit without the need for intense workouts.
3. Sunlight + Fresh Air: Getting outside for a walk means soaking up vitamin D from the sun (most of us are deficient!) and breathing in fresh air, which can clear your mind and reduce stress levels. Morning walks, in particular, help regulate your circadian rhythm and balance cortisol levels.
4. Strengthens Your Mind: Walking isn’t just good for your body—it helps improve mental clarity, reduce anxiety, and boost creativity. It’s one of the easiest ways to reset your mind and feel grounded.
5. Anyone Can Do It, Anytime: No gym membership or fancy equipment required. Whether you’re just starting a fitness routine or adding more activity to your day, walking is accessible for everyone and can be done anywhere.
So next time you need a little reset or are looking to stay active, don’t overlook the power of a simple walk 🌞
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#WalkingForHealth #UnderratedExercise #DailyWalks #StrollerWalk #FreshAirAndSunshine #MentalWellness #HeartHealthy #MovementForLife #HolisticHealth #WeightLossJourney #WalkMoreLiveMore #MindBodyConnection #WalkingBenefits #GetOutside
A few things that have made me smile lately 🌞🌊
Lots of new faces around here today, so excited to have you! Here are 5 things you might not know about me. 🤍
1. I’m a new mom to my almost 7 month old son. 🩵
2. I’m passionate about wellness, fitness, and gluten-free living (I have celiac disease!), but love a good ice cream - pumpkin right now, obviously.
3. I’m working toward becoming a Functional Diagnostic Nutrition Practitioner (FDN-P), to help other people feel their best. Food is medicine and I want to help fill the gap in our healthcare model. 🫶🏼
4. I’m a former FAANG recruiter turned stay at home mom — the biggest blessing!
5. I love the ocean, and my husband and I eloped on the beach😜 but more on that soon!
#MomLife #NewMom #WellnessJourney #GlutenFreeLiving #HealthyLiving #FDNP #HolisticHealth #OneBiteToWellness #MomEntrepreneur #Elopement #FunctionalNutrition #HealthyLifestyle #PostpartumJourney #CeliacLife #NaptimeDinner #WellnessTips #BreastfeedingMom #WellnessCommunity #HolisticWellness #NutritionCoach
It’s easy to feel overwhelmed by all the nontoxic swaps you could be making for your health and home. But here’s the truth: small, gradual changes are just as important as big ones!
✨ Start small—as you run out of items like deodorant, hand soap, or laundry detergent, swap them with cleaner alternatives instead of tossing everything and starting from scratch. Not only does this reduce waste, but it also makes the process more affordable and less overwhelming.
Remember, it’s not about perfection; it’s about progress. Every small step is a win for your health and your family’s well-being. 💪 So whether it’s switching to glass storage containers, investing in safer cookware, or opting for organic groceries when possible, all these changes make a difference.
Start where you are, use what you have, and take one step at a time.
#NontoxicLiving #HealthySwaps #ProgressOverPerfection #ReduceToxins #CleanerLiving #HealthyHome #SustainableLifestyle #NontoxicHome #EcoFriendly #WellnessJourney #SlowLiving #MindfulLiving #GreenLiving #HealthyLifestyle #CleanerChoices
Cassava flour is a must-have in the kitchen! 🌱 Not only is it naturally gluten-free and grain-free, but it’s also nut-free, making it perfect for those with food allergies. With its neutral flavor, versatility, and lower glycemic index, it’s an ideal replacement for wheat flour in breads, tortillas, and even pancakes.
Whether you’re avoiding gluten, grains, or just looking for a different flour to experiment with, cassava flour is an excellent source of energy and works wonders in a variety of recipes. 💪
Quick Cassava Tortilla Recipe:
1. Ingredients:
- 1 cup cassava flour
- ¼ tsp salt
- 1 tbsp olive oil
- ½ cup warm water
2. Instructions:
- Mix cassava flour and salt.
- Stir in olive oil and warm water until a dough forms.
- Divide into small balls and roll out into tortillas.
- Cook on a hot skillet for 1-2 minutes per side until golden.
Enjoy these grain-free tortillas with your favorite fillings! 🌮
#CassavaFlour #GlutenFreeLiving #OneBiteToWellness #HealthySwaps #GrainFree
Reducing toxins in the kitchen can have a major impact on your family’s health and the environment! 🌱 Over time, I’ve swapped out conventional products for cleaner, safer alternatives—starting with everyday essentials like cookware, food storage, dish soaps, and more. I use a Caraway frying pan & tea kettle! Much better for you compared to traditional nonstick cookware.
From avoiding nonstick cookware to switching out plastic baggies for silicone or glass, every small change adds up! And a reminder: just because a brand seems ‘clean,’ doesn’t mean it is (looking at you, Method 👀). Greenwashing is real, so always check the labels or refer to a trusted source like EWG.
Swipe through for some of my favorite nontoxic kitchen swaps that have helped create a healthier home for my family. 💚
Remember, it’s not about perfection, but about progress. Every small step you take towards reducing toxins makes a difference!
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#NontoxicLiving #CleanKitchen #ToxinFreeHome #HealthyHome #KitchenSwaps #SustainableLiving #EcoFriendlyKitchen #ReduceToxins #HealthyLivingTips #GreenHome #HolisticHealth #EcoConscious #MindfulLiving #SaferChoices #WellnessJourney
Exercise goes beyond appearance—it’s about nurturing your body, mind, and overall well-being. Here’s why movement is essential for everyone:
🧠 Boosts Mental Health: Regular movement reduces stress, anxiety, and depression by releasing feel-good endorphins, which help you stay mentally resilient. Movement also strengthens your connection to your body, fostering empowerment and confidence, regardless of appearance.
🏃🏻♀️ Enhances Energy: Exercise improves circulation and oxygen flow, giving you more energy to tackle your day and keep up with life’s demands.
🫀 Supports Longevity: Moving your body keeps joints, muscles, and your heart healthy, reducing the risk of chronic illnesses and promoting long-term well-being.
💤 Improves Sleep Quality: Physical activity helps regulate your sleep-wake cycle, allowing you to sleep deeper and wake up refreshed. A bonus? Getting outside for a walk in the morning improves your circadian rhythm and helps lower cortisol levels, setting you up for a better day and night.
#MoveForHealth #BeyondAppearance #MentalWellness #DailyMovement #EnergyBoost #LongevityLifestyle #BetterSleep #MorningWalks #HolisticHealth #MindBodyConnection #WellnessJourney #HealthyHabits #GetOutside #ExerciseForLife #StressRelief
Starting Solids: Our Journey as Clueless First-Time Parents 🥄
When it came time to start solids, I was overwhelmed by all the advice out there. As a first-time mom (and future FDN-P), I wanted to make the healthiest choices for my son, and here’s what worked for us (but I’m no expert and every family is different!). 😊
There’s a lot of conflicting info about when to start—some say 4 months, others say 6. We chose to wait until close to 6 months, following our pediatrician’s advice (AAP and WHO agree!). Starting solids too early can impact gut health and obesity risk, and babies get iron from mom in the last months of pregnancy which lasts until about 6 months, so there’s no rush.
✨ Our approach:
We started with veggies and quickly introduced allergens like peanuts, eggs, and dairy. No 3-day wait here (except for allergens, spaced 3-4 days apart). We introduce allergens early in the day so we can watch for reactions. Once introduced, we try to keep those foods in his diet 2-3x a week.
For iron, we skipped baby oatmeal (which is fortified) and opted for an iron supplement, OK’d by our pediatrician. We want him to explore whole foods first—fruits, veggies, and protein.
We do a mix of baby-led weaning and purees. He feeds himself with a pre-loaded spoon, which reduces choking risk and helps him learn hunger cues. It’s messy, but that’s part of the fun! 😄 I make the purees at home and freeze them into cubes for easy meals. We started small, ~2 tsp.
A final tip: watch videos to learn the difference between gagging and choking. Be prepared & know how to help just in case, plus we keep a LifeVac nearby for peace of mind.
Such a fun journey with my little family! 🤍
#FirstTimeMom #StartingSolids #BabyLedWeaning #PureesAndBLW #IntroducingSolids #FeedingJourney #HealthyBaby #BabyNutrition #SolidStarts #BabyFoodIdeas #MomLife #BreastfeedingMom #PostpartumJourney #BLW #MomTips #IronRichFoods #FeedingBaby #WeaningJourney #AllergenIntroduction #HolisticHealth #WellnessJourney #FDNPMom
best month of adventures with my boys 🫶🏼🤍
🍝✨ Reel Highlight: Capo’s Gluten-Free Night✨🍝
Every Tuesday, Capo transforms into a gluten-free haven! From delicious pasta dishes to decadent desserts, there’s something for everyone to enjoy. Come experience a night where gluten-free dining feels anything but restrictive. Trust me, you won’t want to miss it! 🌟
#OneBiteToWellness #CaposGlutenFreeNight #GlutenFreeDining #HealthyLiving #glutenfreeMA #glutenfreeboston
🥥 Ingredient Spotlight: Almond Flour 🥥
Almond flour is a nutrient-packed, naturally gluten-free alternative to traditional flours. It’s:
- Rich in Nutrients: Vitamin E, magnesium, and healthy fats.
- Low in Carbohydrates: Low glycemic index (great for those who need to manage blood sugar!)
- High in Protein and Fiber
- Supports Heart Health: High in monounsaturated fats.
- Versatile to Bake With: From cookies to breads.
Here’s a simple and delicious almond flour recipe to try:
Almond Flour Pancakes 🥞
Ingredients:
- 1 cup almond flour
- 2 eggs
- 1/4 cup unsweetened almond milk
- 1 tbsp honey or maple syrup
- 1 tsp baking powder
- 1 tsp vanilla extract
- A pinch of salt
Instructions:
1. In a bowl, whisk together the eggs, almond milk, honey, and vanilla extract.
2. Add the almond flour, baking powder, and salt, and mix until well combined.
3. Heat a non-stick skillet over medium heat and lightly grease it with oil.
4. Pour 1/4 cup of batter onto the skillet for each pancake.
5. Cook until bubbles form on the surface and the edges look set, then flip and cook until golden brown.
6. Serve with your favorite toppings and enjoy!
💚 #OneBiteToWellness #AlmondFlour #HealthyLiving #GlutenFreeBaking
Naptime Dinner: Marinated Chicken Thighs💤🍗
Quick, easy, and packed with flavor! While my baby naps, I’m prepping a delicious dinner with marinated chicken thighs. No instruction here but the recipe is on my website!
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#OneBiteToWellness #NaptimeDinner #ChickenThighs #EasyRecipes #GlutenFreeCooking #celiacsafe #easydinner #NaptimeDinner #EasyDinnerIdeas #ChickenThighsRecipe #WeeknightMeals #HealthyFamilyMeals #GlutenFreeDinner #QuickAndEasyMeals #OneBiteWellness #HealthyEating #MealPrepIdeas #DinnerInspo #CeliacFriendly #SimpleMeals #BusyMomMeals #FamilyDinner #WholeFoodRecipes #HealthyHomeCooking
Things that made me smile this week 🌞
beach walks, fishies 🐠, mahi tacos & and a hot italian sandwich
🌯✨ Naptime dinner made easy with sheet pan chicken fajitas! Quick to prep, easy to cook, and absolutely delicious – perfect for those busy days. Just chop, season, bake, and enjoy a wholesome meal in no time!
#SheetPanMeals #NaptimeDinner #HealthyEating #GlutenFreeLiving #OneBiteGF #QuickMeals #EasyRecipes #FamilyDinner #FunctionalNutrition
Let’s talk about quinoa! This superfood is not only delicious but also incredibly nutritious. Here are some amazing benefits:
- Naturally gluten-free
- Complete protein source
- High nutrient density
- Anti-inflammatory properties
- Easy to digest
- Versatile to cook with
- Add quinoa to your meals for a wholesome and healthy boost! 🥗🍲🌟
Simple Quinoa Salad Recipe:
Ingredients:
1 cup quinoa, rinsed
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Instructions:
1. Cook quinoa: In a medium saucepan, bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let it cool.
2. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
3. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Toss to combine and enjoy!
#Superfood #GlutenFreeLiving #HealthyEating #OneBiteGF #FunctionalNutrition #QuinoaRecipes #EasyMeals #CleanEating #HealthyLifestyle
Taco Tuesday with a healthy twist! 🌮 Whipping up vibrant and delicious taco bowls packed with fresh veggies, lean protein, and all the flavorful toppings. Perfect for a quick, nutritious meal🤍
Discover the power of chia seeds! Just a spoonful can elevate your smoothies, yogurt, or baked goods with a nutritious boost. These tiny seeds pack a big punch with their incredible benefits:
- Naturally gluten-free
- Rich in nutrients
- High in omega-3 fatty acids
- Excellent source of fiber
- Plant-based protein
- Versatile to cook with
Here’s a simple smoothie recipe to get you started:
Berry Chia Smoothie
🍓 1 cup mixed berries (fresh or frozen)
🍌 1 ripe banana
🥛 1 cup unsweetened almond milk (or your favorite milk)
🌱 1 tbsp chia seeds
🍯 1 tsp honey or maple syrup (optional)
Incorporate chia seeds into your diet for a nutritious boost! 🥣🥤🍓
🍗✨ Meal prep made easy! Marinating these chicken thighs to store in the freezer for a quick and delicious dinner option later. Perfect for those busy days when you need a healthy meal in a snap!
#MealPrep #GlutenFreeLiving #HealthyEating #OneBiteGF #NaptimeDinner #onebitetowellness #celiacdisease #freezermeals
Hydration is key at every stage of life! From pregnancy to postpartum and beyond, maintaining fluid balance, electrolytes, and temperature regulation is crucial. Did you know you should aim for 0.5-1 oz of water per pound of body weight daily? 🤍
Making a super easy naptime dinner: skillet chicken parm! 🍗🧀 No dredging here. It’s 10x easier and totally doable during baby’s nap. Tastes amazing too!
Enjoying the amazing gluten-free options at Olivia’s Bistro in Newton, MA! 🍽️ From mouthwatering pasta to delightful desserts, there’s something for every gluten-free foodie. Don’t miss out on these delicious dishes!
Small changes can make a big difference! Reducing the toxin load in your laundry products—detergent, oxi boost, and stain spot treatments—is a key step towards a healthier home and a healthier you. Remember, it’s about improvement over perfection—every little swap counts! Let’s create a cleaner, safer environment together. 🌱✨
🍞✨ Discovering the hidden gem of gluten-free goodness at Bōm Dough in Cambridge! Our new weekend favorite.
Naptime Dinner: Salmon & Salad. Quick, delicious, and healthy! 🌿✨ Today, I made a simple yet tasty salmon and salad combo. Perfect for busy days. Short on time but big on flavor!
Think you know sodium? Let’s clear up the misconceptions! Discover why it’s not just about quantity but quality. Explore how a a processed food diet compares to a whole foods diet in regards to sodium intake. 🧂🥦
*I’m sharing my personal experience. Make sure to speak with your doctor!
Discovering the delicious gluten-free options at The Range in Hingham, MA! From fresh salads to sandwiches and entrees, there’s something for everyone. They don’t have a dedicated #glutenfree fryer, if you have celiac make sure to ask lots of questions and use your discretion when ordering. 🤍🙌🏼 & make sure to hit some balls while you’re there! ⛳️
How many times can I say salad 🤦🏻♀️ a quick and easy naptime dinner: steak and salad! 🥩🥗 No recipe needed, just some inspo for all those busy days. Meanwhile, baby is having his own gourmet bottle in the background! 🍼
🌟 Exciting News! 🌟
Hey, everyone! I'm thrilled to announce that One Bite Gluten-Free is now One Bite to Wellness! 🥝
I've experienced the powerful impact that food can have on our health, from dealing with mono that never (really) went away to undiagnosable autoimmune symptoms, and living with celiac disease. Now, I'm excited to share that I'm becoming a Functional Diagnostic Nutrition Practitioner (FDN-P)! 🌿✨
While being gluten-free is a permanent part of my life because of celiac disease, it’s not my identity, and I don’t want it to define One Bite anymore, either. For years, I've been passionate about functional nutrition. I even considered becoming a Registered Dietitian in college, but that path didn't align with my health and wellness beliefs.
What is FDN?
Functional Diagnostic Nutrition focuses on building health by identifying and addressing the root cause of health issues rather than just treating symptoms. As an FDN Practitioner, I'll use a variety of tools and techniques, including:
🔬 Functional lab testing (over 60 different tests!)
💡 Personalized health protocols
📊 In-depth health assessments
Starting in 2025, I'll be offering:
1️⃣ 1:1 sessions & consultations
2️⃣ Group programs
3️⃣ Comprehensive functional lab testing
I will continue sharing about life with celiac disease on One Bite, including gluten-free guides, GF travel tips, restaurant recommendations, and more on my website, social media, and monthly newsletter. However, you’ll also start to see more all-encompassing wellness content, such as an upcoming series highlighting various nutrients and foods!
My goal as a future FDN-P is to share the power of food and help you achieve optimal health and wellness through a personalized, holistic approach. Whether you have celiac disease or not, if you're struggling with chronic symptoms or just want to enhance your well-being, I'm excited to support you on your journey.
Stay tuned for more updates, and send me a DM with your email to be added to my waitlist and be the first to know when I’m accepting new clients! 💖
Healthier Swaps for the 4th of July! 🎆
Happy 4th, everyone! While it’s totally okay to indulge and not stress about ingredients on holidays, I’m sharing some healthier swaps for those who prefer cleaner options:
🌭 Hot Dogs 🌶️ Buffalo Sauce 🌽 Tortilla Chips
Remember, it’s all about balance and enjoying the moment. Have a fantastic and safe 4th of July! 🎉💙❤️
Shopping gluten-free at BJ’s! 🛒✨ Check out my top picks and what I skip. Watch to see the best GF finds and why they made the cut (or didn’t) 😉
✅ What I Buy (or would buy):
🌟 Capello’s Penne - great option, I just tend to stick with Jovial!
🌟 Perfect Food Bars - healthier than most alternatives, sweetened with honey (& chocolate chips have cane sugar)
🌟 Chosen Foods Mayo - I buy this or Primal Kitchen
🌟 Purely Elizabeth Granola - sweetened with coconut sugar and made with certified GF oats
🌟 Skinny Pop - would buy based on ingredients, but I prefer Lesser Evil popcorn!
🌟 Whisps - good ingredients, but I don’t like them
❌ What I Skip:
🚫 Feel Good Foods Mozzarella Sticks - ingredients to watch out for: vegetable oil, cane sugar - but healthier than restaurant alternatives
🚫 Feel Good Foods Bacon-Wrapped Jalapenos - I just don’t like bacon, plus it’s a processed meat (which increases cancer risk)
🚫 Clio Greek Yogurt Bars - I don’t like them, but a healthier alternative. Ingredients to watch out for: cane sugar, palm kernel oil
🚫 Late July - better than traditional chips, but I like Siete better. Ingredients to watch out for: dextrose
🌮✨ Build a Bowl: Taco Edition 🌱
At One Bite Gluten-Free, we’re all about promoting healthy living, one bite at a time. Here’s what goes into my taco bowls and why (see more details on each picture!):
🍚 White Rice: A great source of energy and easy on the stomach.
🫘 Black Beans: Packed with protein and fiber for a satisfying, nutritious boost.
🥩 Organic Lean Grassfed Beef: Rich in high-quality protein and essential nutrients.
🌶️ Sautéed Bell Peppers & Onions: Loaded with vitamins, antioxidants, and flavor.
🥑 Avocado: Filled with healthy fats, fiber, and essential vitamins.
🌿 Homemade Jalapeno Lime Crema: A zesty, creamy topping with a kick!
Another cozy evening with my #NaptimeDinnerSeries: Instant Pot Chicken with Potatoes. Quick, delicious, and perfect for those busy nights! 🍗🥔
📍 Magog, Quebec
#ohmagog this was such a fun trip 🤪 Last summer, we went to Magog, Quebec, and enjoyed a few days of exploring, golfing, a spa day, and even visited a lavender field.
I absolutely loved the spa we went to - Spa Nordic Station. The focus is on the power of thermotherapy, water, and nature. We started with a massage and then explored the extensive outdoor facilities: Californian baths, Finnish saunas, steam crypt, Russian banya, Cold plunges, relaxation areas, and access to the river. Thermotherapy, a Nordic tradition, is the alternation of hot, cold and relaxation.
Our Airbnb was beautiful, and we loved the sauna & hot tub 🌞The #glutenfree options were surprisingly plentiful and tasted great too.
1. Les Enfants Terribles
2. Kóz Bistro (because it’s not vacation without calamari)
3 & 4. Liquor Store
We also enjoyed really good sushi, Mexican food at Guacamole y Tequila, and ice cream. We had breakfast in the Airbnb with Greek yogurt and granola (duh). Clearly, I failed at taking good food pictures on this trip 🫣.
Prepping some delicious marinated chicken thighs for the freezer during nap time! Quick, easy, and of course, gluten-free.
Just a Burton’s appreciation post 🔥 our go-to local restaurant with an impressive #glutenfree menu and the best allergy protocols. Never had a bad meal at Burton’s 👏🏻
1. Maxx Burger
2. Firecracker Shrimp
3. Salmon Romesco
4. Chocolate Cake
5. Braised Short Rib
Naptime dinner: Slow Cooker Enchiladas! I promise we don’t eat dinner at 4:30, was just getting it ready 🤪
Still thinking about the food in Greece… 5 years later 😋🇬🇷
Naptime dinner 🍽️🩵 Salmon is one of our weekly staples, and this is my absolute favorite way to eat it - air fried with rice and seaweed.
Things I’ve been loving lately 🌞
baby wearing, long coffee drives, coffee & floor time every morning, Charlie riding shotgun, long nap walks, quesadillas 🤭
Clearly a late post 😂 finally wrapping up my postpartum meal prep series with one of my faves! 🤍
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#postpartummealprep #freezermealprep #freezermeals #postpartumprep #glutenfreerecipe #glutenfreemeals
Not 35 weeks pregnant anymore but better late than never! 😇
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#glutenfree #freezerprep #postpartumprep #mealprep #gfmealprep #glutenfreemealprep
Prepping my freezer for baby week 6: slow cooker enchiladas! 💗 full recipe at the link in my bio
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#36weekspregnant #freezerprep #freezermealprep #postpartummealprep #mealprep
What dreams are made of 🤩
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#glutenfree #glutenfreemassachusetts #glutenfreenewengland #glutenfreebakery #celiaclife
Freezer meal prep week ✋🏻: chicken noodle soup 🤍 full recipe at the link in my bio!
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#glutenfree #freezermealprep #postpartumprep #postpartummealprep #glutenfreemealprep #freezermeals
My first attempt at a GF loaf last week - attempt #2 happening today! 🥲🤍 book linked in my bio!
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#glutenfreebaking #glutenfreebread #bakedtoperfection
Postpartum meal prep week 4️⃣: teriyaki chicken! Recipe at the link in my bio 🫶🏼🤍
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#glutenfree #gfmealprep #freezermealprep #postpartummealprep #postpartumprep #celiacdisease #mealprep
Freezer meal prep week 3 🤍: taco soup!
Full recipe is at the link in my bio!
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#glutenfree #freezermealprep #postpartumprep #tacosoup #instantpotrecipes
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