Nutrition That Heals, LLC

10/03/2025

Are you struggling to maintain your eating and wellness goals when you’re treating yourself to dinner out?

Here’s an easy tip to avoid overeating when you’re out to dinner: Start with protein or some veggies. Protein and veggies will help to slow down your digestion and stabilize your energy levels for longer once the meal’s over.

Some dishes we love to start with when we’re out to eat include:

Leafy Green Salads
Grilled Chicken or Shrimp skewers
Sauteed Veggies
Hummus Spreads
Buffalo Cauliflower

Eating protein or veggies first is a good first step in meal sequencing, which can help to decrease post-meal blood sugar spikes.

10/01/2025

If you’re generally eating healthy and you’re still experiencing significant blood sugar spikes and crashes, your problem may be that some of your eating habits are further destabilizing your sugar levels.

Some habits to look out for include:

Skipping Breakfast or Meals
Constant Snacking or Grazing
Drinking Coffee on an Empty Stomach
Higher Sugar Smoothies and Granola Bars
Consuming Alcohol without Food
Not knowing the fiber, fat, and added sugar content of foods.

Remember, these things happen, but identifying them and starting to adjust them is a great way to embrace healthy intuitive eating practices and principles.

09/30/2025

Looking to increase your probiotics? Before opting for a daily supplement, try to incorporate probiotic-rich foods into your diet. While supplements can be effective, in some cases, they can worsen symptoms or disrupt the balance of your gut biome.

Probiotic foods are generally considered a safer starting point for increasing the amount of probiotics in your regular diet.

Some of our team’s favorite probiotic-rich foods include:

Kefir
Probiotic Yogurt
Kimchi
Sauerkraut
Miso
Tempeh
Naturally Pickled Vegetables

These foods often include healthy doses of fiber, omega-3’s, and digestive aid nutrients making them a great choice for more than just their probiotics.

09/24/2025

Do you ever forget to eat because you’re hyperfocused?

Feel overwhelmed by your options when choosing what to eat?

Find meal planning totally draining?

Or even struggle with the textures, smells, and tastes of foods?

If you’ve answered yes to any of the following questions, and you’re looking for professional guidance and support strategies, the Nourish Your Neurodivergence workshop is designed for you. Join Jess Fry and Jessica Kelly in a four hour workshop that’s made for people with ADHD, Autism, or Sensory-Sensitivity.

Learn more about this 1-day workshop designed to support and honor neurodivergent minds: https://www.letsembodyconfidence.com/events/nourishyourneurodivergence

09/06/2025

🎉 Super excited to be co-hosting this event with my amazing colleague Jess Fry

Scan the QR code or head to https://lnkd.in/eZhTFyAV to sign up today!

Do not hesitate to message me or email jessica@nutrition-that-heals.com with any questions.

08/30/2025

Nutrition That Heals is here for all new mothers looking for information and support when it comes to nutrition and wellness while breastfeeding.

Nourishing yourself is nourishing your newborn, so make sure you’re prioritizing balanced meals, staying hydrated, and consuming additional calories each day to further support the foundation of your family’s health and well-being.

Our team is equipped to help you make the most of this special season and support your overall health, energy levels, and postpartum recovery.

07/09/2025

07/07/2025

Meet Em, the newest RD on our team! With extensive experience in eating disorder and mental health care, she specializes in eating disorder recovery, intuitive eating, body image work, and mental health nutrition.

Em can provide insurance-based telehealth 1:1 nutrition services to clients in multiple states, including PA and MD.

Head to our website to learn more and book today!

06/30/2025

Did you know that skipping meals can lead to more weight around the midsection? 🤦🏻‍♀️

Is your weight changing without any explanation?

Finding yourself in a cycle of trying to watch what you eat but never hitting any of your milestones? 👖👗

You could be dealing with high levels of cortisol.

Letting your blood sugar drop too low 📉 triggers a stress response; even if you don't feel stressed.

Your body gets a message that it needs to store fat until food is available. 😓

If you live in this pattern, it can cause unwanted weight changes (and a nervous system that’s fried). One of the first steps is committing to eating more regularly to avoid these cortisol spikes. Our team can help you identify and overcome the challenges you face in eating regularly and stop the cycle of high cortisol levels.

06/26/2025

Calm your nervous system and help keep cortisol production to a minimum with these 2 simple habits.

Hydrate smart. 💦

Did you know that mild dehydration causes the body’s stress hormone (cortisol) to rise?

Making sure your body is adequately hydrated is key to staying calm.

Do this by eating water-rich foods like:

🥒 cucumber,
🍉 watermelon,
🍊 and citrus.

And drink at least 8-10 glasses of water per day.

Adding these snacks to your day may lower your cortisol levels and leave you feeling like that to-do list isn’t so bad.

Limit afternoon caffeine. ☕️

Although it’s easier said than done at first, shifting your afternoon beverage can make a big impact on your nervous system.

Options like:

green tea (caffeine plus calming L-theanine)

and herbal teas like rooibos (caffeine-free)

can provide that warm and cozy feeling without the cortisol spike.

Isolating your caffeine to the morning can fine tune your body’s rhythms and make it easier to rest at night. 😴

06/22/2025

Trigger your rest and digest mode for better health.

This technique is for you if you eat most of your meals quickly, while standing,
or as you work.

You could be signaling to your body that it has more important things to do than digest. 🫠

On a day that you rush through a meal, you may end up feeling more bloated, lethargic, and less motivated to tackle what’s next. 😬

This is because your body needs to be in the right state to digest.

It needs a signal.

It can be as simple as:

Chewing each bite slower or for longer.

Eating seated, in a spot where you can practice feeling calm.

Resisting the urge to multitask while you eat.

🧘‍♀️

Mindful eating communicates with the body directly, signaling safety and initiating the process of digestion.

06/17/2025

If you’re dealing with mid-morning fatigue, 🥱 your liver might need some extra support.

This can be as simple as eating enough healthy fats, whole grains, and nutrient-dense foods.

Curb the mid-morning crash by reaching for these liver-supporting snacks:
Low-fat yogurt with berries, pumpkin seeds, and chia seeds.

A berry and spinach smoothie with almond butter and almond milk.

Oatmeal with apples and cinnamon.

🫐🍓🍎🍏

Whole grain toast with hummus and cherry tomatoes.

A handful of walnuts and raw vegetables (ex. carrot, cucumber, broccoli, or celery).

A kale salad with orange slices, pecans, and quinoa.

🥦🥬🍅🥕🥒

It doesn’t have to be complicated. Buy a few staples from this list and pack them next time you leave home. See what works for you.