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If youβre used to structured workouts, but life is getting in the way latelyβ¦ this is your reminder that movement still counts. βοΈβ
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Sometimes it looks like:β
βΎ Walking laps at baseball practiceβ
π Doing pushups at the parkβ
π Racing your kids down the sidewalkβ
πΆββοΈ Taking the long way back to the carβ
π³ Getting outside instead of sitting on the sidelinesβ
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Summer is actually full of opportunities to move your body naturally without adding one more thing to your to-do list.β
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Other easy ways to fit in movement this season:β
β’ Garden or yard workβ
β’ Evening walks after dinnerβ
β’ Bike ridesβ
β’ Swimming with the kidsβ
β’ Carrying groceries instead of using the cartβ
β’ Parking farther awayβ
β’ Walking the farmers marketβ
β’ Stretching while watching your kids playβ
β’ Paddle boarding or kayakingβ
β’ Taking phone calls while walkingβ
β’ Dancing while making dinnerβ
β’ Hiking or nature walksβ
β’ Playing pickleball with friendsβ
β’ Cleaning out the garage (yes, it counts π)β
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Whatβs your favorite way to naturally stay active this time of year?β
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#SummerWellness #HealthyHabits #MovementNotExercise #WellnessLifestyle #RealLifeWellness
Enjoy the cookout and still feel great in your body after! β
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BEFORE YOU GOβ
Don`t show up starving: eat a protein-rich snack beforehand so you`re not making decisions from hungerβ
Hydrate before you arrive β
Bring a dish you know works for you (veggie tray, protein-forward salad, fruit platter)β
Eat a normal breakfast and lunchβ
Check if there`s a menu ahead of time if you have dietary restrictions or food sensitivitiesβ
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WHEN YOU ARRIVE / BEFORE YOU PLATEβ
Do a full lap of the food table before you grab a plate to see everything that`s available firstβ
Identify your protein source first, then build around itβ
Notice what the veggie options are before they run out β
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BUILDING YOUR PLATEβ
Protein first: burgers, chicken, grilled fish, kebabs, beans/legumes for plant-basedβ
Fill at least half your plate with non-starchy options (salads, grilled veggies, fruit)β
Treat chips, pasta salad, potato salad, and bread as sides, not the baseβ
Grilled corn counts as a starchy veggie β pair it with a non-starchy optionβ
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ALCOHOL & DRINKSβ
Alcohol lowers your inhibitions around food: eat before you drink, not afterβ
Sugary cocktails and lemonade can spike blood sugar fast, especially on an empty stomachβ
Alternate alcoholic drinks with waterβ
Sparkling water with fruit is an easy swap that feels festiveβ
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MINDSET & BEHAVIORβ
Eat slowly: cookouts are social, use conversation as a natural pace-setterβ
Put your plate down between bitesβ
Check in with hunger halfway through: are you still hungry or just eating because it`s there?β
Give yourself full permission to enjoy it: restriction at a cookout usually leads to overeating laterβ
One cookout does not derail your health: consistency over time is what mattersβ
You don`t owe anyone an explanation for what`s on your plateβ
Meet Mia πβοΈβ
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Miaβs passion for nutrition started long before becoming a dietitian. Growing up in an Italian family, she learned early on to appreciate quality ingredients, slow meals, and the joy of cooking. Frequent trips to Italy shaped the way she views food...not just as nourishment, but as connection, culture, and care.β
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Over time, that passion evolved into a deeper interest in how nutrition, sleep, stress, and lifestyle all work together to support our health. She loves helping clients find realistic, personalized habits that actually fit their lives (not rigid rules or all-or-nothing plans).β
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Clients can expect a supportive, welcoming space where they feel heard, understood, and empowered in their relationship with food π€β
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A few fun facts about Mia:β
βοΈ Loves discovering new coffee shops & restaurantsβ
π Currently reading Atomic Habitsβ
π³ Favorite breakfast = eggs, sourdough, salad, and a latteβ
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Mia is now accepting clients! If youβre looking for individualized nutrition support, weβd love to help you get started. Comment BOOK to get on her schedule now!β
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#Dietitian #RegisteredDietitian #NutritionCounseling #FoodAsMedicine #HealthyHabits
Jennaβs snack haul: β
π Fruit fruitβ
π Bear Fruit rollsβ
πSolely organic fruit jerkyβ
π Smash snack bites (ingredients: Dates, Sunflower Butter, Oat Flour, Strawberry Juice Concentrate, Date Powder, Chia Seeds Sea Salt, Vanilla Powder, Fruit Pectin)β
π Chomps and Archer mini beef sticksβ
π₯ Kirkland organic dried mangoβ
π₯ Kirkland organic fruit and veggie pouchesβ
β¨ ALDI fruit + yogurt pouchesβ
πͺ Siete grain-free cookies (less than 2 gm sugar per cookie)β
π° Pumpkin seedsβ
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Save this snack list for the next time youβll be gone all day with the kids! Think tournament days, road trips, etc...β
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#gameday, #familynutrition, #sportstournament, #balancedplate, #dietitian
Hey multitasking mama,β
Is it time for you to rest for a bit? π
Dietitian`s favorite food brands, rituals that are working for us, non-toxic beauty products, and opportunities for our kids to dive into nature. Yay May!!β
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Comment PRIMALLY to get links to the 3 Primally Pure products (Hannah`s, Madelyn`s, and Natalia`s) and our 10% off affiliate discount!β
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We send our favorites out every month (with ALL the links) to our email subscribers, so if you want it, get on that list!β
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#nonToxicLivingβ
#functionalnutritionβ
#cleanbeautyfindsβ
#holisticmomlifeβ
#wellnessroutine
Nothing on this list requires a stove, an oven, or more than 10 minutes.β
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Six no-cook meals. All six are dairy-free and gluten-free. Definitely a post to save for when you need it!β
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Protein β Veggies β Fiber β Flavor ββ
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Late spring/early summer is busy enough. Dinner shouldn`t add to it.β
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This is exactly the kind of thing we help our clients with every single week. We don`t just tell you what to eat, but help you craft a plan behind it...even on hectic days π β
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Comment BOOK to schedule with one of our experienced dietitians who specialize in functional nutrition (and real life).β
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#nocookmeals #easydinner #balancedplate #registereddietitian #busymomlife #dairyfree #glutenfree #weeknightmeals #healthyeating #mealinspo
Youβre already at the playground. You might as well get a workout in.
Try: β±οΈ 30 seconds work + 30 seconds rest
Repeat all 5 exercises 3x
Want more of a challenge? π₯ Try 40 seconds of work + 20 seconds of rest
No timer? Aim for 10β12 reps of each exercise instead.
Todayβs circuit:
βοΈ Bench squats
βοΈ Bench push-ups
βοΈ Walking lunges
βοΈ Tricep dips
βοΈ Split squats
Remember: movement doesnβt have to be complicated to count. Small pockets of movement throughout the day add up πͺ
Save this for your next playground trip & follow along with Jackie for realistic fitness tips!
If you`ve been struggling with bloating, sluggish digestion, or that heavy feeling after meals, read on...β
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Bitter foods like arugula, dandelion greens, radicchio, endive, and grapefruit do something pretty remarkable: they trigger your digestive system to wake up. β
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That slightly sharp, pungent taste actually activates receptors on your tongue that signal your stomach to produce more acid, stimulate bile flow, and get those digestive enzymes moving, so your body can break down food more efficiently.β
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Think of it as a gentle nudge to your gut: "hey, food is coming, let`s get ready."β
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A few easy ways to add them in:β
β Toss arugula into your next salad or pastaβ
β Sip on a small glass of grapefruit juice before mealsβ
β Add dandelion greens to a smoothie (they`re milder than you`d expect!)β
β Try radicchio on a flatbread or grain bowlβ
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You don`t have to overhaul your diet, just start with one. Small additions, real results. Your gut will thank you. πβ
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What`s your go-to bitter food? Drop it below! πβ
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#guthealth #functionalnutrition #bitterfoods #digestivehealth #clemandthyme
Here is what else our May Client of the Month shared with us:β
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π§βπ§βπ§βπ§ What is your "why" that keeps you motivated?β
I`ve watched both my parents struggle with their health as they get older, which has really impacted their ability to interact with their grandkids. On the other hand, both my grandmothers are well into their 90s and still living full lives. The biggest difference is that my grandmother`s both really prioritized their health by maintaining their weight, prioritizing good nutrition, and staying active. I have three amazing kids and I know that if I want to finish the second half of my life well, I need to follow my grandmother`s example and cultivate good habits now so that I can be there for my kids and hopefully one day grandkids. My faith also keeps me motivated. I have been gifted this body and this life and want to make the most of it, honor God with it, and use it to do good and bless others. I can`t do that if I am not feeling well and can`t move well.β
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ποΈββοΈ What`s your favorite form of movement?β
It`s hard to choose, but it`s a tie between weight lifting and walking/running. I love lifting heavy weights, but I also love being outside and walking, especially with a friend.β
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π± What`s your favorite nutrient-rich food you`ve added to your diet?β
Chia and basil seeds. They are a great addition to so many foods and are great source of fiber. I love how versatile they are.β
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π What`s your favorite stress management technique?β
Praying and going for walk. If I can get outside, breathe the fresh air, and just let my heart be still, I feel anchored and it lets my nervous system rest. I also love to pray and God`s peace comes over me.β
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(continued in comments...)β
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Let`s congratulate Erin together!! πβ
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#SustainableWeightLoss #WomensNutrition #StopDietingStartLiving #BalancedNutrition #HealthyHabits
If you`ve been loading up on fiber and still not going, here`s what`s actually happening: without enough water, movement, and digestive support, extra fiber just sits there. It bulks up with nowhere to go. That`s more bloating, more pressure, more frustration.β
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Here`s what most people miss:β
π Your gut needs bitter foods to get things moving... arugula, dandelion greens, lemon, and apple cider vinegar before meals. These stimulate digestive juices, stomach acid, and enzymes that signal your whole digestive system to wake up. Most people have never heard this and it`s a game changer.β
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π¦ Fermented foods are the other underrated one: a daily serving of kimchi, kefir, sauerkraut, or miso feeds the bacteria that actually regulate motility. Not a probiotic pill. Real, fermented food. β
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π§ͺ And if you`re doing all of this and still struggling? That`s your body asking for a deeper look: thyroid function, gut infections, motility disorders. β
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Constipation is a symptom, not a diagnosis.β
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Swipe through for all 7 strategies, and save this one because your gut will thank you later. π©π
Here`s what Hannah`s clients have to say...β
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"I have had the best experience working with Hannah! She recommended a supplement to me that settled almost 5 years of stomach issues in just a few weeks, I am so unbelievably grateful for her knowledge and expertise."β
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"Hannah is the best. I felt comfortable discussing all of the challenges I was experiencing. After reviewing my genetic test results I wanted to focus on my overall health. With Hannah`s help I made a few changes and my overall health started improving. The lab results were a guide to the supplements that could support my health. Giving my body what it was lacking and getting my inflammation under control made a huge difference."β
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"Hannah is so knowledgeable! I also feel that she truly wants to help me! (Since starting with Hannah a couple months ago) I have been more intentional about 1) eating breakfast, 2) eating protein at breakfast, 3) increasing my protein throughout the day. And my Body Scan showed that I`ve increased muscle after a few months. Also, my husband (who also sees Hannah) has remarked how LIFE CHANGING her advice was to stop eating a Clif Bar for breakfast. We didn`t realize it had 17g of sugar in it. He has now shifted to something with less sugar and more protein and no longer gets tired 2 hours into his work day. He is blown away that this one change has made such a difference!"β
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Anyone else? If you`re a Hannah fan, share the love in the comments! π