http://www.freshplatesnutrition.com/

Fresh Plates, Suffolk County, NY (2026)

11/10/2022

Does this sound all too familiar? 😩😵‍💫

All of your standard blood work came back “normal”, but you still know something isn’t right because you’re always bloated, you don’t have regular BMs, and you’re nauseous 24/7🥵

This can be extremely frustrating and overwhelming when you’re living with irritating symptoms that interrupt your life, dinner with friends, not being able to wear your favorite clothes...

Getting to the root cause of your bloat, constipation, and weight loss resistance by addressing your *personal* root causes and gut imbalances are key to healing your gut so you can live bloat free and get back to your life - without relying on medications and random rounds of antibiotics (that can make your gut problems worse).

It is possible to feel better BEFORE the holidays so you can enjoy your time with family and friends without worrying about your gut!

I help clients like you who have struggled with their gut health address the root cause of their symptoms to ditch the bloat for good and finally feel their best to be able to reach their weight loss goals.

If you’re serious about taking control of your digestion and losing weight for good, click the link in my bio to apply for my Signature 4 month Program, The Gut Glow Reset! .health.weightloss ⬅️🎉

05/05/2022

Have you been super frustrated trying to make healthy changes, only to have no success, still bloated, can’t lose weight and feeling more frustrated than ever? 😫😏

Addressing the gut (and hormonal) imbalances, and metabolism are integral to unlock the key to healthy, sustainable weight loss and ditching weight loss resistance.💯

🎉Here are some steps to address to heal your metabolism and improve your weight loss efforts:

✅Improve any bacterial dysbiosis, also known as overgrowth of bad bacteria in the gut, or candida (overgrowth of fungi), and/or address SIBO and root cause dysfunction and digestive breakdowns

✅Temporary elimination diet can be helpful to ease symptoms and reduce fermentable carbohydrates while addressing root causes (if you have active GI probs)

✅Focus on FIBER + diversity of the plants you eat, while sensitizing your hunger and satiety hormones with 3 balanced meals. A diverse diet = a diverse and strong microbiome for an improved metabolism!

✅Uncover and address any other systemic issues that can contribute to reduced metabolism such as thyroid issues and autoimmune disease

✅Slower, high resistance workouts like controlled weight training, yoga, pilates, plus more walking + hikes

✅Strategic supplements tailored to YOU to support your dietary changes

I help guide my clients through this process to improve their gut health and help them reach their goal weight naturally, as a byproduct of fueling their body properly, suited to YOUR specific needs.

Enrollment for my Signature Gut Glow Reset 3 Month Coaching Program is open now! 🙌🏼 Link in bio to apply! .health.weightloss

04/26/2022

If you’re always focused on what foods you need to cut out, severely limiting food groups, and trying to eat as little as possible for weight loss and to manage your bloat, save this post!

A great mindset shift that will help you reach your goals and ditch the bloat MUCH sooner than later:

“What can I ADD to my meals to make them more nutritious and energized while feeding the good bugs and reducing inflammation??”

Vs.

What should I be cutting out? Should I be eliminating gluten, dairy, soy, corn, sugar, etc. ??!

Don’t get me wrong, elimination diets are very useful for evaluating personal triggers and reducing symptoms, but the main focus should be on ADDITION of nutritious and gut healthy foods for healing, NOT what we can eliminate.

Diet diversity/ lots of different plants in your diet is key, while focusing on additions of polyphenols (think dark chocolate, green tea, low sugar berries), prebiotics (foods like garlic, onion, asparagus) which is food for your good gut microbes, probiotics (fermented foods containing active live cultures like yogurt, miso, kimchi, kombucha), and resistant starches (such as cooked and cooled potatoes).

If your diet is very limited, working on this gradually is important to improve your gut health, and as you expand your diet you can experience more positive effects of a healthier gut microbiome, improve symptoms, more natural energy, better mood, and more!

Sometimes we do need to address microbial balance before some foods are better tolerated - an improved gut flora means less food sensitivities!

I help clients like you who have struggled with their gut health address the root cause of their symptoms to ditch the bloat and finally feel their best 🎉

If you’re ready to gain the confidence and knowledge you need to take control of your digestion, lose the weight for good and be empowered to take your health into your hands, apply for my Signature 3 month Program, The Gut Glow Reset! ! Head to the link in my profile to apply today! .health.weightloss ⬅️⬅️

04/07/2022

6 Tips for Constipation! 💩

Save this 📌 if you have trouble going to the bathroom daily and need some assistance!

Kiwi 🥝- These delicious fruits have an enzyme called actinidin that has been shown in research to get things moving in the gut and help form adequate BMs!

Vitamin C 🍓🍊🍐- I love using whole food sources of vitamin C from fresh, whole foods or powder based sources like acerola berry or camu camu. This can help get things moving naturally!

Magnesium - Avocado🥑, dark chocolate 🍫 , and leafy greens 🥬 are some great sources of magnesium to help move your bowels. Sometimes supplements can be necessary since our food supply contains less and less magnesium with depleted soils. Magnesium citrate is a great form to help move your bowels while working on addressing the root causes of constipation.

Taking daily 30 minute walks 🚶‍♂️- support your digestive function and motility simply by walking! It also reduces stress when you get outside and take breaks from work and your computer!

A prokinetic agent, whether from food sources, supplements or medication (i.e. ginger and artichoke extract, fresh ginger in your meals or tea ☕️ ) is another great way to support your motility, specifically in your small intestine to get things moving and improve nerve function in the gut.

▫️If you’re dealing with chronic constipation, addressing underlying potential causes with a gut health dietitian can be integral to get rid of bloating and constipation for good. It’s important for your bowels to be moving daily to excrete toxins, support hormone balance (especially estrogen) and support a healthy immune response.

▫️Learn how to eat and make lifestyle changes to support your gut health to ditch the bloat, improve your energy and heal your metabolism in my 1:1 Signature 3 month Coaching Program, The Gut Glow Reset! Apply for coaching today! .health.weightloss

04/01/2022

Did you know your mental health and stress levels affect your gut?

Your brain 🧠 and gut are A two lane highway!

Physical connection: the vagus nerve that runs from the gut to the brain!

Chemical connection: there are many neurotransmitters that are actually found in the gut! Did you know that 90% of our body’s serotonin is made in the digestive tract? This serotonin actually impacts your gut motility!

Improving your daily stress levels can do wonders for improving your gut health and digestive symptoms!

When you have a high daily stress level without good practices to improve your stress, gut motility, overall digestion and gut immunity can suffer

Motility issues and improper digestion can be a trigger for small intestinal bacterial overgrowth (SIBO), bloating, constipation, or diarrhea.

One of my favorite stress relieving practices is deep belly breathing. Belly breathing helps your body leave the fight or flight mode and enter a restful state when your body can focus on digestion, instead of fueling energy to your muscles during a heightened stress state.

Give belly breathing a try! Place your hand on your stomach and feel your stomach moving in and out with each deep, full breath in a quiet setting. Incorporating more belly breathing is beneficial for your stress levels and your gut!

I help clients like you who have struggled with their gut health address the root cause of their symptoms to ditch the bloat for good and finally feel their best to be able to reach their weight loss goals.

If you’re serious about taking control of your digestion and losing weight for good, click the link in my bio to apply for my Signature 3 month Program, The Gut Glow Reset! A 1:1 coaching experience tailored to your personal needs to heal your gut for good! .health.weightloss 🤩👏🏼👏🏼

03/14/2022

A few posts back I listed my favorite prebiotic foods - now onto the benefits of prebiotics !

I would even argue to say that prebiotic are ✨MORE IMPORTANT✨ than probiotics when it comes to gut healing and maintaining a healthy and resilient gut microbiome. 😮

Prebiotics provide the fuel our healthy gut bacteria need to continue to replicate and ward off pathogenic bacteria, helping to keep the microbiome balanced, and help create a healthy immune system (most of it is in the gut!).

Prebiotics from food and supplement sources provide a wide variety of benefits listed above, and I’ve seen the improvements in real life clients comparing lab work before and after working together (while also reducing pathogens and creating an overall improved flora as well as addressing metabolic health). The proof is in the pudding. 🔥🔥🥂

Determining which prebiotics are right for you at the moment can be tricky as some can make your symptoms worse - I help my clients navigate this landscape and improve their tolerance to prebiotics in the long run, while initially using more tolerable versions. Some can even be used to help improve SIBO treatment success rate and gut motility, like PHGG (this is linked in my Thorne dispensary as Fibermend at the link in my bio .health.weightloss )

Life should be so much more than managing your symptoms and trying to figure out which foods are bothering you - feeling bloated, constipated/ having loose stools, constant reflux, tired and fatigued, headaches, skin issues - these do not have to be your “normal!”

I help clients like you who have struggled with their gut health address the root cause of symptoms to ditch the bloat and gut woes for good and finally feel their best🎉

Click the link in my bio to apply for my Signature 3 month Program, The Gut Glow Reset If you’re serious about taking control of your digestion and improving your metabolic health with the tools you’ll use for life 🙏🏼❤️

02/15/2022

🔹3 Common Pitfalls when it comes to Gut health + weight loss! 🔹

1) Skipping meals! This can worsen digestive function, reduce stomach acid, reduce your natural hunger cues and can slow your metabolism. You may be tempted if you’re bloated, but this can just make matters worse - your body needs consistent nutrition from your meals to promote healing and replenishing your energy.

2) Eating low calorie - Focus on MORE, not LESS! Abundance of foods and getting enough protein at your meals is important for your metabolism, satiety, feeding your gut microbiome, and good BMs. Eating less and less / looking for low calorie options for weight loss will only backfire.

3) A long term elimination diet - don’t start an elimination diet without a reintroduction plan!
A permanent elimination diet is NOT the answer for gut healing...it actually backfires by reducing your diet diversity and reducing the bacterial diversity in your microbiome (a diverse microbiome = a strong, resilient gut!)

I help clients like you who have struggled with their gut health address the root cause of symptoms to ditch the bloat and gut woes for good, finally feel their best, and reach their weight loss goals when you’re working with your body, not against it!

Click the link in my bio to apply for my Signature 3 month Program, ➡️The Gut Glow Reset [ with a Registered Dietitian specializing in Gut Health ] ⬅️If you’re serious about taking control of your digestion and losing weight for good! .health.weightloss ▫️▫️

02/09/2022

Hands up if you know how much your gut microbiome impacts the rest of your body!

The gut microbiome - what does that consist of ?
It’s your gut ecosystem made up of trillions of bacteria🦠, parasites, viruses and fungi that make up an intricate environment that has evolved over time to co exist in the human body - it helps you digest and extract nutrients from food that we otherwise wouldn’t be able to digest ourselves!

A more balanced microbiome = less bacterial toxins from pathogenic bacteria, less inflammation, better metabolism of fat (can lose weight more efficiently with a more balanced microbiome), improved skin health, better mood, improved energy and more

- no wonder your entire body feels the effects if your gut microbiome is impaired!

Incorporating LOTS of different types of plant foods in your diet equates to a diverse microbiome that promotes good health, reduced symptoms, and generally healthy digestion for optimal health.

But if your microbiome is out of balance, eating tons of healthy foods like fruits and veggies can add fuel to the fire- which is so frustrating! The root causes and bacterial imbalance needs to be addressed for the gut to fully heal - like why did this happen in the first place? What else is your body trying to tell you?🤔

Hints your microbiome may be out of balance:
-bloating
-diarrhea or constipation
-weight loss resistance
-skin issues like acne or eczema
-fatigue, brain fog, headaches
-anxiety or depression

Life should be so much more than managing your symptoms and trying to figure out which foods are bothering you - feeling bloated, constipated/ having loose stools, constant reflux, tired and fatigued, headaches, skin issues - these do not have to be your “normal!”

I help clients like you who have struggled with their gut health address the root cause of symptoms to ditch the bloat and gut woes for good and finally feel their best

Click the link in my bio to apply for my Signature 3 month Program, The Gut Glow Reset If you’re serious about taking control of your digestion and losing weight for good! .health.weightloss ◀️◀️🎉

02/03/2022

Prebiotics - the foods that feed your good bacteria! 🦠🦠

These foods provide fuel for your beneficial gut bacteria (think Lactobacillus, Bifidobacteria, Akkermansia) to help them stay in tip top shape, increase metabolites (postbiotics) that help your gut resiliency and immunity, maintain a strong gut lining, and ward off the not so friendly bacteria. They also help keep you regular and provide lots of anti-inflammatory, anti-cancer, and weight loss benefits.

Examples of prebiotic foods include asparagus, onions 🧅 , garlic 🧄 , bananas 🍌 , leeks, artichokes, dandelion greens 🍃, barley, oats, apples 🍎 and flax seeds!

If you’re thinking - “hello, I can’t tolerate any of these!!” 😵😵- you may have a gut that’s a bit out of balance, i.e. more pathogenic bacteria than good guys. Improving this ratio and restoring balance in the microbiome can help improve tolerance to prebiotic foods - and these foods are important in your diet for improving gut health and overall health!

Stay tuned for a deeper dive into the benefits of prebiotics.

Life should be so much more than managing your symptoms and trying to figure out which foods are bothering you - feeling bloated, constipated/ having loose stools, constant reflux, tired and fatigued, headaches, skin issues - these do not have to be your “normal!”🤩

I help clients like you who have struggled with their gut health address the root cause of symptoms to ditch the bloat and gut woes for good and finally feel their best☺️

Click the link in my bio to apply for my Signature 3 month Program, The Gut Glow Reset If you’re serious about taking control of your digestion and losing weight for good! .health.weightloss ◀️◀️

02/01/2022

Have you been looking at one part of the picture - making it ALL about the foods?

Have you written off certain foods or food groups forever ?☹️☹️🥺

Identifying and addressing the root cause(s) so your symptoms don’t return is the key to long term relief, *NOT * a long term elimination diet and cutting out more and more foods

it’s less about the food, and more about the state of your gut!👏🏼

It is possible to tolerate all foods again and not have to worry about what’s making you bloated when you address the health of the microbiome, which is one of the main pillars of my coaching program

A temporary elimination diet is useful and can be key to gut healing, however I typically only use them for up to 6 weeks before a structured reintroduction plan. *if you work with a practitioner who tells you to cut out certain foods indefinitely, it’s time to find another*

Life is more than managing your symptoms and trying to figure out which foods are bothering you - feeling bloated, constipated/ having loose stools, constant reflux, tired and fatigued, headaches, skin issues - these do not have to be your “normal!”

I help clients like you who have struggled with their gut health address the root cause of symptoms to ditch the bloat and gut woes for good and finally feel their best

Click the link in my bio to apply for my Signature 3 month Program, The Gut Glow Reset If you’re serious about taking control of your digestion and losing weight for good! .health.weightloss 👏🏼👏🏼

Fresh Plates

11/10/2022

05/05/2022

04/26/2022

04/07/2022

04/01/2022

03/14/2022

02/15/2022

02/09/2022

02/03/2022

02/01/2022

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