Nutrition Harmony

Nutrition Harmony Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Nutrition Harmony, Nutritionist, Swampscott, MA.

Nutrition Harmony provides virtual personalized Nutrition counseling sessions and additional offerings from a Registered Dietitian Nutritionist to empower individuals to experience the benefits of a healthy lifestyle with tasty, nutritious foods!

🌍💡Cultural nutrition is key to discuss with your Dietitian or Diabetes Educator when managing diabetes! Every culture ha...
07/25/2025

🌍💡Cultural nutrition is key to discuss with your Dietitian or Diabetes Educator when managing diabetes! Every culture has its own unique approach to food. Understanding your cultural foods and traditions in relation to managing blood sugar levels can help you in making healthier choices without feeling restricted!

For example, green unripe bananas and plantains used in many cultures (Caribbean, Latin American, African) contain less sugar and are a good source of fiber and resistant starch. Resistant starches help to reduce blood sugar spikes!

🍚 Many Asian and Latino cuisines include rice. Did you know that you can balance the rice with fiber-rich vegetables and lean proteins (like tofu or fish) to help keep your blood sugar levels stable?

✅ Tips for culturally-tailored diabetes management:

⭐️ Opt for fresh, local veggies that are part of your cultural foods.
⭐️ Balance carbs in meals with protein, veggies and healthy fats.
⭐️ Honor your traditional foods and practice food combinations to find what works for you!

I love working with people to create meal plans that embrace their food traditions while managing diabetes effectively! DM me to learn more!

Did you know that the North Shore is home to over 80 species of edible wild plants? Many of which you may be able to fin...
07/24/2025

Did you know that the North Shore is home to over 80 species of edible wild plants? Many of which you may be able to find in your own backyard! 🌰☘️

Yesterday, I joined the sold out workshop WILD EDIBLES WALK & TALK WITH RUSS COHEN at to learn how to identify at least 18 species of edible wild plants! Russ Cohen is the author of “Wild Plants I Have Known… and Eaten” and had a wealth of expertise and knowledge to share with us!

From Beach Plum to Staghorn Sumac to Black Raspberry to Purslane and many more, we learned what parts are edible, when to forage, and how to prepare these edible treasures. We also learned about safe and responsible foraging practices and got to try some Sumac-Ade and Black Walnut Honey Butter Bars!

Consider visiting the beautiful Newhall Fields Community Farm to learn more about their organic farming practices and how they feed our communities. And, please support Russ Cohen and his amazing work!

☀️ Beat the Heat with this 3-ingredient Piña Colada Smoothie (RD-Approved!) 🍍🥥Hot summer days call for cool, refreshing ...
07/20/2025

☀️ Beat the Heat with this 3-ingredient Piña Colada Smoothie (RD-Approved!) 🍍🥥

Hot summer days call for cool, refreshing hydration! This Piña Colada Smoothie tastes like a vacation in a glass—but with a nutritious twist. 💛

This recipe is naturally sweetened and has a boost of protein to keep you feeling energized (not sluggish) in the heat.

☀️ Piña Colada Smoothie Recipe:
✨ 1 cup unsweetened coconut milk
✨ 1 1/2 cups frozen pineapple chunks
✨ 1 serving vanilla protein powder (mine was 2 scoops)
✨ Ice as needed

👉 Blend it up and sip slow—your body (and tastebuds) will thank you!

💡 RD Tip: Add a handful of spinach for a sneaky serving of greens—promise it won’t change the tropical vibe.

Stay cool, stay nourished! 🌴

Heirloom tomatoes are the taste of summer 🍅☀️
07/11/2025

Heirloom tomatoes are the taste of summer 🍅☀️

Meal prep doesn’t always have to be planned. It can be spontaneous and still be nutritious and delicious!I realized this...
06/26/2025

Meal prep doesn’t always have to be planned. It can be spontaneous and still be nutritious and delicious!

I realized this morning I didn’t have anything ready for lunch due to being so busy last night. So, I fell back on a go-to for me when I need a quick meal (salad with protein) and was spontaneous with the ingredients on hand. I usually have greens on hand or in my garden! Additionally, I typically have nuts and cheese stored in the fridge and some fruit (berries would have worked well here too!). If I didn’t have the egg to add, I would have substituted with chickpeas or white beans for protein.

What meals can you fall back on with ingredients you typically have on hand?

Menopause and perimenopause can be a confusing time! I help my clients navigate this transition with science-backed stra...
06/13/2025

Menopause and perimenopause can be a confusing time! I help my clients navigate this transition with science-backed strategies that nourish both body and mind.

Here are a few main tips to support your health:

💪 Protein with every meal – Helps maintain muscle which decreases with age, optimizes your metabolism, and keeps you feeling full for longer. In general, a palm-size serving or 20-40 g per meal is helpful to aim for.

🥬 Calcium + Vitamin D Sources – Support bone health with dairy products, yogurt, fortified plant milks, canned fish, leafy greens, and safe sun exposure.

🍓Colorful Veggies and Fruits - Provide vitamins, minerals, fiber, and antioxidants to help protect the heart. The recommended daily intake of vegetables and fruits is 5 portions per day - i.e., 3-4 portions of vegetables and 1-2 portions of fruit per day.

🌾 Fiber-rich Carbs – Whole grains, beans, legumes, starchy veggies, and fruit can help you meet the daily recommended amount of dietary fiber of at least 25 grams per day. Fiber supports heart and gut health as well as blood sugar management.

🥜 Healthy Fats and Omega-3 Fatty Acids – Healthy fats such as olive oil, oily fish, nuts and seeds, and avocado support heart health. Omega-3 fatty acids in chia seeds, flaxseeds, walnuts, and salmon may reduce inflammation, improve mood, and reduce frequency of hot flashes.

🍓Adequate Hydration – Water and adequate hydration play a key role in maintaining skin elasticity, promoting healthy digestion, regulating body temperature, maintaining bladder function, and supporting overall health.

🧘‍♀️ Stay active – Staying active with cardio, strength-training, balance and flexibility exercise helps to optimize muscle mass, strength, balance, and coordination and may improve mood and sleep.

Menopause is a natural phase—not a health sentence. With the right nutrition, you can thrive through the change. 💪✨

📌 Save this for later or tag a friend going through menopause.

📩 Have questions? DM me or email me: Alex@Nutrition-Harmony.com

Eating slower helps you digest better, enjoy your meal more, and even notice when you're full. Next meal—pause, breathe,...
06/13/2025

Eating slower helps you digest better, enjoy your meal more, and even notice when you're full. Next meal—pause, breathe, and take a mindful bite.

✨ Your body and brain will thank you. ✨

Homegrown produce just hits different! 💥First of all, it’s a powerhouse of nutrients and flavor when freshly-picked! 😋It...
06/01/2025

Homegrown produce just hits different! 💥

First of all, it’s a powerhouse of nutrients and flavor when freshly-picked! 😋

It’s also a savvy financial move!💲Growing your own herbs or produce may be more budget-friendly overtime as you have a continuous supply of veggies at your fingertips!

It’s also eco-friendly, sustainable, and keeps harmful pesticides out of your food supply. 🌎

If space is limited, grow bags like those in the 2nd photo are a space-friendly and portable option.

Any questions about growing your own produce or the health benefits of this, send me a DM!



And, you don’t need a lot of space to grow your own herbs and produce!

🚨 TOMORROW is our Nutrition to Thrive class “Fuel for Performance” at ! There’s still time to grab a spot! Click link in...
05/30/2025

🚨 TOMORROW is our Nutrition to Thrive class “Fuel for Performance” at !

There’s still time to grab a spot! Click link in Bio or scan QR code to register! 💪

Led by Dietitian Alex Sanchez, this fun and interactive workshop covers:
✔️ How to fuel before, during, & after your workouts
✔️ How to fuel differently for cardio vs. strength training
✔️ How to time meals/snacks for peak performance and faster recovery
✔️ Get recipes, meal/snack ideas, handouts, samples, and plenty of practical tips!

🗓️ Saturday, May 31st
🕐 1:00–2:00 PM
📍 Fitness Together – 1 Post Office Square, Lynnfield
💰 $20 - register at the link in Bio or here:
https://bit.ly/3GyUQJq

🎟️ Register now — or forward this to a friend who may benefit from this!

🌟REMINDER: Join our Fuel for Performance class ✨NEXT SATURDAY May 31st ✨ from 1-2 PM led by Registered Dietitian (Alex S...
05/24/2025

🌟REMINDER: Join our Fuel for Performance class ✨NEXT SATURDAY May 31st ✨ from 1-2 PM led by Registered Dietitian (Alex Sanchez, MS, RD, LDN, CDCES)

💡 Learn how to:
✅ Optimize your nutrition for different workouts
✅ Improve energy levels and recovery
✅ Make smarter food choices for peak performance

Whether you’re an athlete, weekend warrior, or just looking to eat smarter to improve your workouts—this session is for YOU! 💪

📍 Spots are limited and are filling up, so be sure to RSVP today! Click link in Bio to register or visit: https://l.bttr.to/Yfygg

📅 Saturday, May 31 | 🕐 1:00–2:00 PM

Did you know that your brain and belly are in constant conversation?As a Registered Dietitian, I see firsthand how nutri...
05/23/2025

Did you know that your brain and belly are in constant conversation?

As a Registered Dietitian, I see firsthand how nutrition isn’t just fuel for your body — it’s also key to your mental well-being.

🌿 Nutrients like omega-3s, B vitamins, and vitamin D support brain function and mood regulation.

🥗 Balanced meals with protein and fiber can help stabilize blood sugar, which can mean fewer mood swings and more mental clarity.

🦠 A healthy gut microbiome (hello, fiber and fermented foods!) is linked to reduced anxiety and depression.

Your plate can be a powerful part of your mental health toolkit. If you're feeling foggy, anxious, or low, it might be time to check in on your nutrition — and I’m here to help.

💬 Drop a comment or message me if you want to chat about how to nourish both mind and body.

🌟 GREAT NEWS! 🌟 💡Your insurance may cover nutrition counseling with a Registered Dietitian at little to no cost to you! ...
05/23/2025

🌟 GREAT NEWS! 🌟

💡Your insurance may cover nutrition counseling with a Registered Dietitian at little to no cost to you!

✨Let me help you harmonize your life with nourishing foods for your body and soul. Learn to navigate meals and snacks with confidence and without sacrificing your budget or your time.

❤️ Swipe through to learn more about the folks I serve and the insurances I currently accept. Seeing new clients in the states of Massachusetts, Rhode Island, and now... Vermont!

Address

Swampscott, MA

Opening Hours

Monday 6pm - 8pm
Wednesday 6pm - 8pm
Friday 12:30pm - 4pm
Saturday 9am - 12pm

Telephone

+17814691088

Website

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