Time To Thrive Nutrition

Time To Thrive Nutrition We provide one-on-one nutrition counseling tailored to meet your goals!

Do I really need to eat before a workout if it’s under an hour?Short answer: sometimes, yes.Here’s when it’s a smart ide...
07/18/2025

Do I really need to eat before a workout if it’s under an hour?

Short answer: sometimes, yes.

Here’s when it’s a smart idea to fuel - even if your session is short:

⚡ You train first thing in the morning
⚡ You’re doing two-a-days
⚡ You’re new to endurance training
⚡ You’re adjusting to heat, altitude, or humidity
⚡ You’re new to fueling before workouts and want to make sure your digestion / gut adjusts

In these cases, even a small snack (like toast + nut butter, a banana, or a smoothie) can help:
✔ Improve performance
✔ Prevent dizziness and fatigue
✔ Support muscle maintenance and recovery

Need help customizing your pre- and post-workout fuel for your body, goals, and training plan?

Check the link in our bio to work with us 1:1. Let’s build a plan that works with your body - not against it.

Creating a balanced, blood sugar-friendly plate is key to managing PCOS symptoms and supporting hormone health.Here’s ho...
07/18/2025

Creating a balanced, blood sugar-friendly plate is key to managing PCOS symptoms and supporting hormone health.

Here’s how to do it:

Fill Half Your Plate with Non-Starchy Veggies Aim for a colorful variety-at least two different types!

These veggies are rich in fiber, vitamins, and antioxidants.

Include 25-30 Grams of High-Quality Protein
Think pasture-raised poultry, grass-fed meats, wild-caught fish, or plant-based sources like tofu and tempeh. Protein helps stabilize blood sugar and supports muscle health.

Make ¼ of Your Plate a Complex Carb
Choose options like starchy vegetables (e.g., sweet potatoes, squash), whole grains, or legumes. These carbs provide lasting energy and fiber.

Add Healthy Fats for Satiety
Healthy fats-like avocado, olive oil, nuts, and seeds— help you feel full and support hormone production. Fat is a GOOD thing!

07/18/2025

The Postpartum Better Expo is a one-day, in-person event that supports moms for life after birth — the part no one really prepares you for.

It’s not a baby expo — it’s a mom expo. With experts focused on supporting your recovery, your mental health, and your identity.

You’ll walk away feeling more prepared, grounded, and connected to postpartum better.

Event date/time: Saturday, August 2 from 10am-1pm
Location: King of Prussia Doulas' Wellness Center

Sign up today -https:/bit.ly/postpartumbetterexpo

Creatine isn’t just for bodybuilders. It’s one of the most well-researched, effective, and safe supplements out there - ...
07/16/2025

Creatine isn’t just for bodybuilders. It’s one of the most well-researched, effective, and safe supplements out there - and women can benefit just as much (if not more).

From supporting lean muscle growth and recovery to helping preserve bone density as we age, creatine monohydrate might be worth the hype—especially if you’re not eating a lot of red meat or fish.

Here’s what the research supports:
✅ Improved muscle recovery
✅ Increased lean mass (when combined with strength training)
✅ Brain health + mental performance
✅ Reduced bone loss (especially around menopause)
✅ Potential reduction in concussion symptoms

⚡Pro tip: Take 3- 5 grams daily with at least 15g of carbs for better absorption, timing around workouts is ideal.

Save this post for future reference and drop CREATINE in the comments if you want our guide on how to add it to your routine!

📖 Research source: Kreider et al., 2017 - International Society of Sports Nutrition Position Stand on Creatine

Meet Shelby - July’s RD Spotlight!Each month, we love giving you a behind-the-scenes look at the incredible dietitians o...
07/11/2025

Meet Shelby - July’s RD Spotlight!

Each month, we love giving you a behind-the-scenes look at the incredible dietitians on our team - and this month, we’re excited to highlight Shelby, a compassionate, down-to-earth RD with a heart for helping people feel and perform their best.

Her specialties? Sports nutrition and supporting clients with endometriosis.
Her vibe? Realistic, encouraging, and definitely pro-carb.

Here’s a little peek into what makes Shelby so great:

Go-to plate tip: Start with the fruit or veggie you want - build from there!

Favorite nutrition myth to bust: YOU NEED CARBS.

Favorite food of all time: Greek salad. Extra feta, always.

Coffee or tea? Coffee. Always. With a splash of cream or whole milk.

Favorite way to move: Morning river walks and barre or pilates.

Most-listened podcast: News pods (she claims she’s boring—we disagree).

Recharges by: Hanging with family, reading, or a good Netflix binge.

Fun fact: Her blender is her most-used kitchen tool.

We’re so lucky to have Shelby on our team and know her clients feel the same. Stay tuned next month for another RD spotlight!

Tired of smoothies that leave you hungry an hour later?The secret is balance - when you build your smoothie with protein...
07/03/2025

Tired of smoothies that leave you hungry an hour later?

The secret is balance - when you build your smoothie with protein, carbs, fiber, and fat, you get steady energy, better blood sugar support, and way more satisfaction.

Here’s the formula we use with clients for the perfectly balanced blend:

1. Protein: keeps you full and supports recovery
2. Carbs: Fuel your body and your brain
3. Fiber: supports digestion and blood sugar balance
4. Healthy Fats: help you absorb nutrients and stay satisfied

Try this combo:

1 cup frozen berries (carb)

1 scoop protein powder (protein)

1 tbsp chia seeds + handful spinach (fiber)

1 tbsp almond butter (fat)

½ cup milk + ½ cup water (liquid)

Blend it up and you’ve got a balanced meal or snack in minutes.

Save this post for your next grocery trip and tag us when you try it!

🇺🇸🎆🫛🫐Happy July! Fresh, local, and full of flavor - summer produce is showing off right now!Here are a few of our favori...
07/01/2025

🇺🇸🎆🫛🫐Happy July! Fresh, local, and full of flavor - summer produce is showing off right now!

Here are a few of our favorite ways to enjoy what’s in season:
🍑 Grill up peaches and pair with yogurt or cottage cheese
🌽 Toss corn, tomatoes, and cucumbers into a chilled summer salad
🍒 Snack on cherries or blackberries with a handful of almonds
🥕 Roast carrots and beets with olive oil and sea salt
🍆 Try sautéed eggplant and peppers in a simple veggie stir fry

Seasonal eating = better flavor, better nutrition, and less strain on your wallet.

What’s your favorite summer fruit or veggie right now? Tell us in the comments!

Why? Tart cherries are rich in anthocyanins - powerful antioxidants that help your body fight inflammation and oxidative...
06/27/2025

Why? Tart cherries are rich in anthocyanins - powerful antioxidants that help your body fight inflammation and oxidative stress.
How to use it:
8–12 oz. of 100% tart cherry juice post-workout or before bed (especially during heavy training weeks or intense activity).

Bonus: It naturally boosts melatonin production, helping support better sleep - one of your most important recovery tools.

Not a magic bullet - but definitely a delicious, evidence-based add-in to your recovery routine.

Have you tried it?

If you’ve been doing all the “right” things but still feel exhausted, bloated, or stuck - this one is for you! These are...
06/24/2025

If you’ve been doing all the “right” things but still feel exhausted, bloated, or stuck - this one is for you!

These are 3 of the most common nutrition mistakes I see women make… and most of the time, it’s not on purpose.

✔ Undereating
✔ Skipping meals
✔ Not getting enough fiber

They might seem small, but over time they impact your energy, mood, hormones, and metabolism.

Good news? These are all fixable. You don’t need a total diet overhaul, you just need the right support. DM us to get started with 1:1 support and figure out what tweaks will help you feel your best!

🎉🎂 Help us wish a very happy birthday to our amazing dietitian, Shelby! 🥳 Your passion for helping others thrive and you...
06/20/2025

🎉🎂 Help us wish a very happy birthday to our amazing dietitian, Shelby! 🥳 Your passion for helping others thrive and your positive energy brighten up our practice every day. We’re so lucky to have you on the team! 💚🎈

Skin and hair health isn’t just about what you put on your body - it’s about what you’re feeding it from the inside out....
06/16/2025

Skin and hair health isn’t just about what you put on your body - it’s about what you’re feeding it from the inside out.

If you’re noticing breakouts, dry or thinning hair, or dull skin, your nutrient intake might be playing a role.

Nutrients like healthy fats, protein, zinc, and vitamins A, C, and E support everything from collagen production to hormone balance to skin healing and hair growth.

And the good news? You don’t need a fancy supplement routine to get them. Simple, nourishing foods can go a long way.

Swipe through for the key nutrients and easy snack ideas to support healthy skin and strong hair.

Want help figuring out if you’re meeting your nutrient needs? Please reach out!

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+14842125306

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