Follador Nutrition Services

09/15/2026

FREE WEBINAR: When Eating Doesn’t Come Naturally: Eating Difficulties with ADHD & Autism

If you have ADHD or autism, work with neurodivergent clients, or simply want to better understand the intersection between neurodivergence and nutrition, this event is for you!

On Thursday, September 24th from 12-1 pm EST, my dietetic intern, Mac, will be talking about:

🍽️ Why eating can be uniquely challenging for people with ADHD and/or autism
🍽️ What those challenges can actually look like in everyday life
🍽️ Practical, compassionate strategies that can make feeding yourself feel a little more manageable

Register here: https://www.eventbrite.com/e/when-eating-doesnt-come-naturally-eating-difficulties-with-adhd-autism-tickets-1999706818926?aff=oddtdtcreator

And please share this with anyone who might benefit. 💗

We’ll explore how ADHD & Autism can impact eating habits & practical strategies for managing eating habits without overwhelm.

09/14/2026

Snacks that have been ✨giving me life✨ lately ☺️

Mooski Bars: I discovered these on a few years ago. When I found them in a grocery store in May, I basically screamed. These are sooooo tasty. They have a dark chocolate coating and are filled with an oat cookie-like filling. I am always surprised by the low amount of added sugar when I eat one because they taste sooooo yummy! Plus, they are a heart healthy snack because they provide 4 grams of fiber (amazing for a snack bar!!!) and 11 grams of unsaturated fats.

Dry roasted edamame: Edamame has quickly become one of my go-to snacks! It is a great source of both protein and fiber, and the dry-roasted beans are shelf-stable, which makes them perfect for on-the-go. Plus, they’ve got that satisfying crunch and come in fun flavors (Ranch is my fav).

Lil graham cracker cookies: Sometimes you just need a fun and convenient snack! Shoutout to my mom who reminded me how yummy graham crackers are. These are conveniently packaged in single serving baggies and have been a quick carb boost for before or after my workouts.

Dark chocolate: I love me some dark chocolate! The individually wrapped squares have been my afternoon pick me up as of late. Dark chocolate (at least 70% cocoa) contains flavanols, a type of antioxidant, which have been studied for their potential role in supporting heart health, improving blood flow, and helping reduce inflammation. Cocoa also provides small amounts of nutrients like magnesium, iron, and potassium, which support muscle function, nerve signaling, and energy metabolism.

What are some of your fav snacks? Let me know in the comments!

P.S. This is not an ad, I just love these products! The Only Bean is now Only Snacks!

09/09/2026

You don’t need to fill your cart with special “high-protein” products to get enough protein. Regular old food can get you there, too.

Swipe to find out what 30 grams of protein from food can look like. 👀

Why 30 grams? I often recommend that my nutrition counseling clients aim for around 30 grams of protein at meals (assuming they’re eating about 3 meals per day + snacks).

Including a solid source of protein at meals can help support blood sugar regulation, fullness, satisfaction, and more sustained energy throughout the day.

30 grams isn’t a magic number or a requirement! Your protein needs depend on multiple factors. BUT even if you don’t hit it at every meal, aiming for this amount can make it easier to meet your overall protein needs throughout the day.

Want to know how much protein you actually need to support your health goals? Comment CALL below to schedule a free discovery call, or send me a DM!

09/07/2026

Friendly reminder that most people eat enough protein simply by eating enough food. 💕

If you find it difficult to eat enough protein, it's worth asking yourself: Am I eating enough food? If not, am I ok with eating more food? Do I think I need more protein than I actually do? Am I being too restrictive about the protein foods I am eating?

Stay tuned for a post about how to get enough protein from food!

09/02/2026

Check out my latest blog post to learn more about my perspective on the “food is medicine” movement: https://peaceandpancakes.com/something-i-struggle-with-as-a-dietitian-is-food-medicine/

A few years ago, Instagram bombarded me with ads for an article about how food can “cure” depression. When I finally gave in and read it, I discovered that cashews made the list. I sarcastically thought to myself – “I eat cashews pretty much every day. Why am I still depressed?”

I’ve experienced depression since adolescence. My depression didn’t significantly improve until I found the right therapist and cocktail of medications. I don’t notice a difference in my depressive symptoms from when I am eating cashews vs when I’m not.

This doesn’t stop me from eating cashews! They’re an easy snack, I love how they taste, and I know they have a lot of nutritional benefits. I just know they won’t “cure” my depression.

So, here is where my conflict lies. Food is powerful, but where do we draw the line? Is food medicine?

A dietitian explores the limits of nutrition, the “food is medicine” mindset, and why it’s okay to need medication, therapy, or other medical care.

08/31/2026

Because of my lived and professional experience with e*ting d*sorders, my goal for all my nutrition counseling isn’t just to “eat healthier” but to feel safer, more confident, and more at peace around food. 💗

As Client S describes, recovery from disordered eating is about so much more than following a meal plan or simply changing what you eat. It’s about learning to recognize restrictive thoughts, challenge old patterns, nourish yourself consistently, and build the skills to navigate food without those thoughts calling all the shots. These are some of my favorite things to help clients work through!

If you’re struggling with restriction, food guilt, an all-or-nothing relationship with food, or feeling like thoughts about food and your body take up way too much mental space, you don’t have to figure it all out on your own (and you don’t have to wait until you have a full-blown e*ting d*sorder!).

Book a free discovery call here: https://on.berrystreet.co/appointments/embed_appt?dietitian_id=2330116&provider_ids=%5B2330116%5D&appt_type_ids=%5B326551%5D

Shared with client permission. Individual experiences and results will vary.

08/12/2026

If you find yourself eating beyond comfortable fullness more often than not, it likely has nothing to do with willpower or discipline. Here are some other reasons this might be happening. 👇🏼

You’re a member of the Clean Plate Club. Leaving food on your plate? CRIMINAL. (at least that’s how it feels 🙃)

You learned at some point in your life that you need to eat fast because other people would eat the food if you didn’t. Logically, you know that you’re not competing with your 4 siblings for the dinner rolls, but your body hasn’t gotten the message yet.

You’ve experienced food insecurity (aka you didn’t have consistent access to enough food). There’s enough food in the pantry now, but your body hasn’t forgotten that uncertainty.

You eat when you’re overly hungry vs when you’re just starting to get hungry. Your body is in survival mode and wants quick energy. Your brain doesn’t have time to recognize you’re full until you feel sick.

The foods you are overeating are “bad” in your mind. This is called "rebound eating." You go to the extreme of eating as much of the food as you can because you feel like you’ll never be allowed to have it again.

You have lower interoceptive awareness (aka you have a hard time noticing your hunger and fullness cues). This is very common with neurodivergence. Many of my clients who have ADHD can’t rely on their bodies to tell them when they’re hungry or full.

You don’t eat enough food, so your body overcompensates when it does get food. This often isn’t intentional! The majority of the people who come to me for nutrition counseling are under-eating without realizing it.

Want to feel more in-control around food? DM me to learn more about nutrition coaching!

08/10/2026

Snacks that have been ✨giving me life✨ lately ☺️

Uncrustables: I am constantly recommending these as a snack for my clients, and I always have some in my freezer! I love their texture, the flavor options, and that I really don’t have to add anything to them because they’re balanced with protein, carbs, and fat.

Pistachios: There’s a reason I named my dog Pistachio! 💚 These nuts are my fav in terms of flavor and provide a winning combo of protein, fiber, and healthy fats, which helps slow digestion and keeps you feeling full longer. They're also naturally low in sugar and contain only about 1.5 grams of saturated fat per serving. Research consistently shows that regularly eating nuts like pistachios is linked to better heart health and a lower risk of chronic disease.

Freeze Dried Fruit: This is a great crunchy snack for road trips or while you’re snuggled up on the coach with a good movie. I also love eating them with chocolate chips or throwing them on yogurt. The tart cherries from are my favorite, with the raspberries pictured here being my runner up. They’re a convenient way to get more fiber and heart-healthy antioxidants!

No-Bake Chocolate PB Oat Cookies: Everyone I make these for LOVES them! I will usually make a batch to keep in the freezer whenever I want a sweet pick-me-up. They’re made with simple ingredients (milk, butter, sugar, peanut butter, cocoa powder, and oats) and are so easy to make. DM me for the recipe!

What are some of your fav snacks? Let me know in the comments!

P.S. This is not an ad, I just love these products!

08/03/2026

It’s ROUGH out there right now if you’re a human with a body and you get a lil insecure sometimes. Here’s what’s been helping me lately with my body image.

I don’t look in the mirror as much. I know what I look like, and picking myself apart more won’t help me feel better.

I wear comfy clothes. I have a go-to sundress that I always feel good in, as well as a pair of loose jeans and a cotton t-shirt or super soft sweater. And always, NO BRA (lol).

I go to barre or pilates class. It reminds me of how strong and functional my body is (how lucky am I??). I also usually see a wide variety of body types, which gives me a reality check that not everyone is a twig.

I make sure I eat enough. This one is huge!!! I always think more about my body when I’m not eating enough. Meal prepping usually helps, and sometimes I buy more snack foods just in case I need a boost.

I spend time with friends. Being social gets me out of my head, and I have amazing friends who love me for me — not what my body looks like.

I remind myself that how I feel about my body isn’t my fault. It’s not always something I can “fix.” There are systems in place that inform my body image that I can’t change. If you don’t know what I mean, you have some learning to do.

What’s helpful for you when you’re not feeling great about your body? Let me know in the comments!

07/31/2026

I’m trying to write more 💖 from the heart 💖, so here we are.

⚾ Baseball has, yet again, taught me a life lesson.

I’ll admit that I treat my own goals the same way a lot of people approach diets. I expect myself to hit a home run every single time, and if I don’t, I think I’m failing.

During MLB All-Star Week, I went to a baseball history panel expecting to hear cool stories about the Phillies. Instead, I got called out by a decades-old quote from Phillies legend Dick Allen.

I wrote more about this (and shared a few personal stories I don't usually talk about) in my newest blog post.

Read it here: https://peaceandpancakes.com/elementor-5303/