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Nourished Body

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ʀᴇɢɪꜱᴛᴇʀᴇᴅ ᴅɪᴇᴛɪᴛɪᴀɴ | ɴᴏᴜʀɪꜱʜᴇᴅ ʙᴏᴅʏ, ʟʟᴄ
ʙᴀʟᴀɴᴄᴇᴅ ɴᴜᴛʀɪᴛɪᴏɴ ᴛᴏ ꜰᴜᴇʟ ᴀɴ ᴀᴄᴛɪᴠᴇ ʟɪꜰᴇꜱᴛʏʟᴇ.

10/09/2026

FALL GROCERY HAUL: Gut-Friendly + Anti-Inflammatory Foods

Fall is the perfect time to nourish your body with seasonal produce, warming spices, and simple, balanced meals!

At Nourished Body Nutrition, we believe healthy eating doesn’t have to be complicated. Start with seasonal ingredients that provide fiber, antioxidants, healthy fats, and quality protein to support your gut, blood sugar, and overall health. 🤎

🛒 WHAT TO ADD TO YOUR FALL GROCERY CART

🍎 Fruits: Apples, pears, cranberries, pomegranates, citrus
🥕 Vegetables: Butternut squash, sweet potatoes, carrots, beets, Brussels sprouts, pumpkin, broccoli, green beans
🌾 Fiber-rich staples: Oats, quinoa, brown rice, chia seeds
🥜 Healthy fats: Walnuts, pumpkin seeds, extra-virgin olive oil
🍗 Protein: Eggs, chicken, turkey, salmon, Greek yogurt or dairy-free alternatives
🌿 Anti-inflammatory flavor boosters: Ginger, turmeric, cinnamon, garlic

✨ 3 EASY FALL RECIPES TO TRY

1️⃣ Harvest Protein Bowl
Roasted butternut squash + Brussels sprouts + chicken + quinoa + olive oil dressing. Top with pumpkin seeds for extra crunch!

2️⃣ Apple Cinnamon Overnight Oats
Rolled oats + Greek yogurt or milk + diced apples + cinnamon + chia seeds + walnuts. Prep the night before for an easy, fiber-rich breakfast.

3️⃣ Creamy Pumpkin Ginger Soup
Blend pumpkin or butternut squash with carrots, ginger, low-sodium broth, and olive oil. Pair with roasted chicken or white beans and whole-grain toast for a balanced meal.

💚 WHY THESE FOODS?

* Support a diverse gut microbiome with fiber-rich plant foods.
* Provide antioxidants and nutrients that help support a healthy inflammatory response.
* Combine protein, fiber, and healthy fats to support fullness and blood sugar balance.
* Make seasonal eating simple, satisfying, and delicious.

🍁 Save this post for your next grocery trip and comment below: What’s your favorite fall food?

Nourished Body Nutrition | Sustainable nutrition for an active, healthy life.

10/06/2026

3 EASY BENTO BOXES 🥗✨

Need a lunch that’s quick, balanced, and actually keeps you full? Try the bento box method!

HOW TO BUILD YOUR OWN BALANCED LUNCH 👇

Think PROTEIN + CARB + COLOR + HEALTHY FAT + FIBER

🥩 Protein: chicken, turkey, eggs, Greek yogurt, beans, edamame, cheese
🍚 Carbohydrate: whole-grain crackers, pita, rice, quinoa, potatoes, fruit
🥕 Color: vegetables + fruit
🥑 Healthy fat: avocado, nuts, seeds, hummus, nut/seed butter
🌱 Fiber: produce, beans, whole grains, nuts & seeds

Dietitian tip: Aim for roughly 25–35g protein at lunch to help support fullness, muscle maintenance, energy, and recovery.

The goal isn’t perfection—it’s creating a lunch that is balanced, satisfying, convenient, and realistic for YOUR lifestyle. 💛

Save this post for your next grocery trip!

10/01/2026

If I were your dietitian, this is what I’d tell you… 👇🏼

You don’t need to overhaul your entire life overnight. Start with the basics — and do them consistently.

🥗 Build a balanced plate
Prioritize protein, fiber-rich carbs, healthy fats, and plenty of colorful produce.

⏰ Be consistent with your nutrition
Your body responds to what you do most of the time — not what you do perfectly once in a while.

😴 Prioritize sleep
Sleep affects hunger, cravings, recovery, hormones, energy, and so much more.

🏋🏼‍♀️ Move your body regularly
Strength training, walking, cardio, mobility — find movement you enjoy and can sustain.

🍽️ Focus on your overall diet pattern
One meal, one dessert, or one “off” day doesn’t determine your health. Look at the bigger picture.

🔄 Build habits, not quick fixes
The goal isn’t the perfect diet. It’s creating routines that fit your life and can continue long-term.

📋 Plan ahead
Have meals, snacks, groceries, and busy-day options ready before you need them. Planning makes healthy choices much easier.

You don’t need more food rules. You need a realistic strategy that works for YOUR life.

Start with the basics. Be consistent. Give it time. 🤍

SustainableNutrition

09/28/2026

Ready to stop guessing when it comes to your health and finally have a plan that works for you?

As a functional Registered Dietitian, I take a personalized, root-cause approach to nutrition and wellness. Together, we can identify what your body needs and create realistic strategies that fit your lifestyle.

🌿 How I can help:
• Personalized nutrition plans tailored to your goals
• Review and interpretation of labs to identify potential nutrient gaps and areas to support
• Functional lab testing when appropriate
• Support for weight management & metabolic health
• Gut health & digestive concerns
• Women’s health, hormones & PCOS
• Sports nutrition & performance
• Chronic disease nutrition
• Sustainable habits that go beyond a short-term diet

No extreme diets. No one-size-fits-all plans. No starting over every Monday.

Instead, you’ll receive 1:1 guidance, accountability, education and practical tools to help you make changes you can actually maintain.

✨ October coaching spots are now open!

If you’re ready to prioritize your health and want personalized support along the way, send me a DM to schedule a free discovery call. 💚

09/24/2026

Training early? You don’t need a full meal before you move—but you DO need fuel. 💪🏼

If you’re heading out for an early morning workout, aim for something easy to digest, carbohydrate-rich, and low in fat + fiber so you can fuel your workout without feeling weighed down.

🍌 Banana + a little nut butter
🍞 Toast + honey or jam
🥣 Applesauce + a few crackers
🥤 Small smoothie
🍓 Fruit + Greek yogurt
⚡️ Sports drink or carbohydrate gel for longer/harder sessions

And don’t forget what happens after your workout! Aim for protein + carbohydrates to support muscle recovery, replenish glycogen, and keep your energy steady throughout the day.

You don’t have to train fasted to see results. Fueling your body is part of your training—not something you have to earn. 🫶🏼

09/23/2026

5 simple ways to make your groceries last longer!

We spend time and money buying fresh, nutrient-dense foods—so let’s make them last! 👏

A few small storage changes can help reduce food waste, save money, and make it easier to actually eat the healthy foods you bought.

✨ Try these simple tricks:
• Store leftovers in glass containers
• Add a paper towel to leafy greens
• Keep berries dry until you’re ready to eat them
• Store fresh herbs properly
• Avoid overcrowding your fridge

And one of my favorite tips: keep foods you need to eat first where you can see them! 👀

Because healthy eating isn’t just about what you buy—it’s also about making healthy choices easier to follow through on.

💾 Save this post for your next grocery trip!

What food always seems to go bad before you can eat it? 👇

09/11/2026

WHAT I WISH MORE WOMEN KNEW ABOUT NUTRITION 👇🏼

☕️ Coffee isn’t breakfast.
Coffee can absolutely be part of your morning—but it shouldn’t replace the meal your body needs. Starting the day with protein, fiber, carbohydrates, and healthy fats can support energy, blood sugar balance, hormones, and satiety.

🏋🏼‍♀️ You don’t have to work out fasted.
Training without fueling isn’t automatically better for fat loss. Your body needs energy to perform, recover, and maintain muscle. A small pre-workout meal or snack can make a big difference.

🍽️ Stop skipping meals to “save calories.”
Going long periods without eating can leave you overly hungry, low on energy, and more likely to reach for whatever is convenient later. Consistency matters more than restriction.

🧠 HOW you eat matters, too.
Nutrition isn’t just about WHAT is on your plate. Eating while rushing, working, driving, or stressed can affect how well you digest and experience your food. Give yourself time to slow down, breathe, chew, and actually enjoy your meal.

💪🏼 Protein needs to be a priority.
Especially as women get older, preserving muscle becomes increasingly important. Aim to include a quality protein source at every meal and snack when appropriate.

🥑 Eating more isn’t always the problem. Eating too little can be.
Undereating while exercising frequently can make it harder to support energy, recovery, muscle, hormones, and overall health.

🌿 Your body doesn’t need another extreme diet.
It needs adequate nourishment, consistency, variety, and foods that support YOUR goals and lifestyle.

You don’t need to eat less. You may need to eat better, eat consistently, and fuel your body differently.

Save this for the reminder you need today. ❤️

08/28/2026

If you’re constantly bloated, the answer may not be another food you need to eliminate.

I see this all the time: someone has removed gluten, dairy, sugar, carbs, FODMAPs…and they’re still bloated.

Because bloating can be influenced by much more than food.

💩 Constipation and incomplete bowel movements
🍽️ Skipping meals or eating very large meals
🥔 Chronically restricting carbohydrates
🦠 Using a probiotic that isn’t a good fit
🧠 Chronic stress and changes in the gut-brain connection
🥣 Eating too quickly or while distracted
😮‍💨 Eating in a stressed, rushed state
🫃 Digestive function and GI motility
🥗 Overall inadequate nutrition

And no—stress doesn’t simply “kill your good bacteria.” But chronic stress can influence the gut environment, motility, and how your GI tract responds to food.

Your digestion starts before the food even reaches your stomach.

Slowing down. Sitting down. Breathing. Chewing thoroughly. Eating consistently. Getting enough overall nutrition.

These seemingly simple habits can matter more than people realize.

Your gut is not just responding to your food. It’s responding to your entire environment.

If bloating has become a daily battle, it’s worth looking at the whole picture instead of continuing to eliminate more foods.

08/20/2026

Simple Ways to Add Fiber to Every Meal + Snack

Fiber doesn’t have to mean eating a giant salad! 🌱 Small additions throughout the day can make it much easier to reach your fiber needs while supporting digestion, blood sugar balance, cholesterol, and fullness.

🍳 Breakfast
• Add berries, banana, or sliced apple to oatmeal or yogurt
• Mix chia or ground flax into oats, smoothies, or yogurt
• Choose whole-grain toast instead of refined bread

🥗 Lunch
• Add beans or chickpeas to salads, wraps, bowls, or soups
• Choose a whole-grain tortilla or bread
• Add extra vegetables to sandwiches, wraps, or pasta

🍽️ Dinner
• Make ½ your plate non-starchy vegetables
• Swap white rice for brown rice, quinoa, or farro
• Add beans, lentils, or peas to tacos, soups, or casseroles

🍓 Snacks
• Pair fruit with nuts or nut butter
• Choose popcorn, roasted chickpeas, or whole-grain crackers
• Try veggies + hummus
• Add chia or flax to a smoothie

✨ Easy goal: Instead of trying to overhaul your entire diet, add one fiber-rich food to each meal and snack.

And remember: if you’re increasing fiber, increase fluids too and gradually build up your intake—especially if your gut isn’t used to a lot of fiber.

Fiber is one of the simplest nutrition upgrades you can make.

Address

1321 N Northwood Center Court
Coeur D'alene, ID
83814

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 4pm
Thursday	9am - 4pm
Friday	8am - 12pm

Telephone

+12088198413

Website

http://nourished-body.com/

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