top of page

~Sustainable, Practical, Holistic Health~

Heal your Gut. Embrace your Life!

with Courtney Talbott MS, RD, LDN

Meet Courtney

Registered Dietitian - Pilates Instructor

We all need a practical and holistic approach to wellness. Diet culture and wellness fads are often hallmarked by difficult-to-follow diets, unsustainable lifestyle changes, and confusing fitness trends. Here, I'll give you realistic, practical ways to improve your health so you can reach your goals and feel your best!

What I Specialize In

Gut Health

Nutrition

Pilates

Mental Wellness

Self-Care

Image by Ella Olsson

I want to inspire, empower, and support you on the journey to better health!

Book A Session Today

The Gut Health Plate 🍽️

This is a take on the Harvard Healthy Eating Plate that has been adapted specifically to support gut health and mental wellness!

This is one of the eating patterns I teach about that offers gut supportive foods with lots of flexibility to make each dish taste amazing!🫘🥝🫐🥕🍳

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

The Gut Health Plate 🍽️

This is a take on the Harvard Healthy Eating Plate that has been adapted specifically to support gut health and mental wellness!

This is one of the eating patterns I teach about that offers gut supportive foods with lots of flexibility to make each dish taste amazing!🫘🥝🫐🥕🍳

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Some balanced bites I’ve eaten lately! 🫛✨

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Some balanced bites I’ve eaten lately! 🫛✨

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Sustainable Healthy Habits🫐

When people decide to change their nutrition or fitness habits oftentimes they want to go ALL IN and change EVERYTHING! The problem is that approach doesn’t last.🤷‍♀️

Small habits, stacked one at a time, eventually lead to sustainable lifestyle changes that have HUGE IMPACTS on health for the long term.💫

Let’s work together to find a healthy lifestyle that works for you!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Sustainable Healthy Habits🫐

When people decide to change their nutrition or fitness habits oftentimes they want to go ALL IN and change EVERYTHING! The problem is that approach doesn’t last.🤷‍♀️

Small habits, stacked one at a time, eventually lead to sustainable lifestyle changes that have HUGE IMPACTS on health for the long term.💫

Let’s work together to find a healthy lifestyle that works for you!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Struggling with bloating? It might be your meal hygiene! Work with me 1:1 to build a set of mindful eating tools that can improve your digestion😁#nourish #guthealth #wellnesswithcourtney #registereddietitian #balancednutrition #bloatingtips

Struggling with bloating? It might be your meal hygiene! Work with me 1:1 to build a set of mindful eating tools that can improve your digestion😁#nourish #guthealth #wellnesswithcourtney #registereddietitian #balancednutrition #bloatingtips

Things you may not know about Pilates!

💫Pilates💖 might seem like a trendy new workout but it has been around for more than 100 years! 📖 Pilates is an exercise system designed by founder Joseph Pilates in order to correct muscle imbalances to improve posture, coordination, balance, strength, flexibility, and breathing. 🧘‍♂️ Joe designed these exercises to heal his own physical ailments from being very ill in childhood and used it to help improve the physical and mental wellbeing of those imprisoned with him in internment camps during WW1.

Pilates is an incredible movement practice that improves physical and mental health and has deep historical roots. 💪🏻🧠 If you are interested in starting or deepening your pilates practice, come move with me!

#wellnesswithcourtney #pilates #nutrition #registereddietitian #RD #holistic #movement #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #movementformentalwellness #pilatesprincess #nourish

Things you may not know about Pilates!

💫Pilates💖 might seem like a trendy new workout but it has been around for more than 100 years! 📖 Pilates is an exercise system designed by founder Joseph Pilates in order to correct muscle imbalances to improve posture, coordination, balance, strength, flexibility, and breathing. 🧘‍♂️ Joe designed these exercises to heal his own physical ailments from being very ill in childhood and used it to help improve the physical and mental wellbeing of those imprisoned with him in internment camps during WW1.

Pilates is an incredible movement practice that improves physical and mental health and has deep historical roots. 💪🏻🧠 If you are interested in starting or deepening your pilates practice, come move with me!

#wellnesswithcourtney #pilates #nutrition #registereddietitian #RD #holistic #movement #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #movementformentalwellness #pilatesprincess #nourish

Tips for Increasing Fiber🍓

Fiber is the original superfood and a major key to improving our digestion but so many of us are not eating enough of it!🥒

What is your favorite way to add fiber to meals?

Want a personalized approach to improving your digestive health? Work with me 1:1 at @usenourish (we probably take your insurance!)

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Tips for Increasing Fiber🍓

Fiber is the original superfood and a major key to improving our digestion but so many of us are not eating enough of it!🥒

What is your favorite way to add fiber to meals?

Want a personalized approach to improving your digestive health? Work with me 1:1 at @usenourish (we probably take your insurance!)

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

The original superfood - FIBER! 🥦

Fiber is a long chain of carbohydrates found in all plant foods that we as humans can’t break down! 🫑 Fiber is essential for the function of the digestive system and it supports our heart health and blood sugar balance. Because we don’t digest fiber, it actually acts as fuel for our gut microbiome. 🦠When our gut microbiome is well fed it works to improve our digestion, reduces inflammation, improves mood, and supports the immune system! 💫

Check back for tips on how to add fiber to your day!🫜

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

The original superfood - FIBER! 🥦

Fiber is a long chain of carbohydrates found in all plant foods that we as humans can’t break down! 🫑 Fiber is essential for the function of the digestive system and it supports our heart health and blood sugar balance. Because we don’t digest fiber, it actually acts as fuel for our gut microbiome. 🦠When our gut microbiome is well fed it works to improve our digestion, reduces inflammation, improves mood, and supports the immune system! 💫

Check back for tips on how to add fiber to your day!🫜

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Find out what actually heals and supports your gut health by working 1:1 with a gut health registered dietitian, covered by your insurance….like me! Link in bio to work together! #nourish #guthealth #wellnesswithcourtney #holistic #rd

Find out what actually heals and supports your gut health by working 1:1 with a gut health registered dietitian, covered by your insurance….like me! Link in bio to work together! #nourish #guthealth #wellnesswithcourtney #holistic #rd

Try these practices to support your nervous system, manage stress, and improve your gut health!

🫁Diaphragmatic breathing
🧘‍♀️Meditation
🤸‍♀️Yoga
❄️Cold exposure
🎤Singing and humming
💧Gargling water

Which practice do you want to know more about?

🔗Want more info on how to improve your gut health? Let’s work together!
.
.
.
#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Try these practices to support your nervous system, manage stress, and improve your gut health!

🫁Diaphragmatic breathing
🧘‍♀️Meditation
🤸‍♀️Yoga
❄️Cold exposure
🎤Singing and humming
💧Gargling water

Which practice do you want to know more about?

🔗Want more info on how to improve your gut health? Let’s work together!
.
.
.
#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Stop trying to reduce your stress…manage it instead!

You may have been told you need to get rid of stress in order to be healthy - that is not true and not realistic! We need short burst of stress to active the sympathetic nervous system (our “fight or flight” response) to respond to danger, get through hard workouts, and support us when we are sick. The problem is when we are ALWAYS in “fight or flight” that our stress has negative impacts on digestion, sleep, and hormone function.

That’s where stress management comes in. We need to support our nervous system so we can active our parasympathetic nervous system (aka “rest and digest”) for improved digestion, sleep, and metabolism.

Follow me for tips on how to manage your stress for better digestion!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Stop trying to reduce your stress…manage it instead!

You may have been told you need to get rid of stress in order to be healthy - that is not true and not realistic! We need short burst of stress to active the sympathetic nervous system (our “fight or flight” response) to respond to danger, get through hard workouts, and support us when we are sick. The problem is when we are ALWAYS in “fight or flight” that our stress has negative impacts on digestion, sleep, and hormone function.

That’s where stress management comes in. We need to support our nervous system so we can active our parasympathetic nervous system (aka “rest and digest”) for improved digestion, sleep, and metabolism.

Follow me for tips on how to manage your stress for better digestion!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

These are a few of my favorite habits that support gut health!✨💩

If you’re struggling with digestive discomfort finding personalized support from a dietitian is the best way to find habits that support your goals! 👩‍🏫

🔗Click the link in my bio to schedule a 1:1 session with me!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

These are a few of my favorite habits that support gut health!✨💩

If you’re struggling with digestive discomfort finding personalized support from a dietitian is the best way to find habits that support your goals! 👩‍🏫

🔗Click the link in my bio to schedule a 1:1 session with me!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

👋🏻There’s lots of new faces here these days so I thought I should re-introduce myself!

Hi, I’m Courtney! 🌱I am a Registered Dietitian dedicated to educating and empowering people so they feel confident navigating nutrition.

✨I am passionate about helping people make sustainable behavior changes that leave them feeling happier and healthier so they can do more of what they love! I particularly love helping people with digestive conditions find ways to support their health while enjoying food and life to the fullest.

A few fun facts about me:
I am currently learning brazilian portuguese and trying my hand at baking sourdough!🥖

🔗You can work with me 1:1 @usenourish using the link in my bio!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

👋🏻There’s lots of new faces here these days so I thought I should re-introduce myself!

Hi, I’m Courtney! 🌱I am a Registered Dietitian dedicated to educating and empowering people so they feel confident navigating nutrition.

✨I am passionate about helping people make sustainable behavior changes that leave them feeling happier and healthier so they can do more of what they love! I particularly love helping people with digestive conditions find ways to support their health while enjoying food and life to the fullest.

A few fun facts about me:
I am currently learning brazilian portuguese and trying my hand at baking sourdough!🥖

🔗You can work with me 1:1 @usenourish using the link in my bio!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Our brain and gut are constantly communicating with each other! Let’s make sure they are sending positive signals of safety and healing to support your gut function and your mental health!

🔗Want more info on how to improve your gut health? Let’s work together!
.
.
.
#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Our brain and gut are constantly communicating with each other! Let’s make sure they are sending positive signals of safety and healing to support your gut function and your mental health!

🔗Want more info on how to improve your gut health? Let’s work together!
.
.
.
#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Sharing my ✨ Dopamine Menu✨

🌞I love this trend of things that spark joy in our lives!

On top of these lovely dopamine boosting activities…..nurturing your gut microbiome helps produce dopamine and serotonin to support your mood!🥝

🔗Do you want to personalized tips for nurturing your gut microbiome? Let’s work together!

.
.
.

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Sharing my ✨ Dopamine Menu✨

🌞I love this trend of things that spark joy in our lives!

On top of these lovely dopamine boosting activities…..nurturing your gut microbiome helps produce dopamine and serotonin to support your mood!🥝

🔗Do you want to personalized tips for nurturing your gut microbiome? Let’s work together!

.
.
.

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

3 Tips for Optimal Digestion🔥

🪑Sit Down ~ Sitting down for meals helps your body know it is time to rest and digest!

🌬️Breathe Deep ~ Support your nervous system and the blood flow to your gut with a few slow, deep breaths before, during, and after your meal.

😁Chew Well ~ Digestion starts in the mouth! Chew your food to the consistency of applesauce to support better digestion and optimal absorption.

💕Looking for more support with your digestion? Let’s work together!🫶🏻

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

3 Tips for Optimal Digestion🔥

🪑Sit Down ~ Sitting down for meals helps your body know it is time to rest and digest!

🌬️Breathe Deep ~ Support your nervous system and the blood flow to your gut with a few slow, deep breaths before, during, and after your meal.

😁Chew Well ~ Digestion starts in the mouth! Chew your food to the consistency of applesauce to support better digestion and optimal absorption.

💕Looking for more support with your digestion? Let’s work together!🫶🏻

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

Do you want personalized nutrition care 🍎covered by insurance 🏥all from the comfort of your own home? 🏡 Let’s chat! #nourish #guthealth #dietitian 💕🌱✨

Do you want personalized nutrition care 🍎covered by insurance 🏥all from the comfort of your own home? 🏡 Let’s chat! #nourish #guthealth #dietitian 💕🌱✨

3 Tips for Optimal Digestion🔥

🪑Sit Down ~ Sitting down for meals helps your body know it is time to rest and digest!

🌬️Breathe Deep ~ Support your nervous system and the blood flow to your gut with a few slow, deep breaths before, during, and after your meal.

😁Chew Well ~ Digestion starts in the mouth! Chew your food to the consistency of applesauce to support better digestion and optimal absorption.

💕Looking for more support with your digestion? Let’s chat!🫶🏻

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

3 Tips for Optimal Digestion🔥

🪑Sit Down ~ Sitting down for meals helps your body know it is time to rest and digest!

🌬️Breathe Deep ~ Support your nervous system and the blood flow to your gut with a few slow, deep breaths before, during, and after your meal.

��😁Chew Well ~ Digestion starts in the mouth! Chew your food to the consistency of applesauce to support better digestion and optimal absorption.

💕Looking for more support with your digestion? Let’s chat!🫶🏻

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements #nourish

🌱My dreamy work from home set-up!✨

I am officially an outpatient dietitian with Nourish (@usenourish )! First day was a delight getting to work 1:1 with clients on their relationships with food, nutrition for healthy aging, and gut health concerns!

If you are looking for support on your nutrition and health journey let’s chat!💕

🌱My dreamy work from home set-up!✨

I am officially an outpatient dietitian with Nourish (@usenourish )! First day was a delight getting to work 1:1 with clients on their relationships with food, nutrition for healthy aging, and gut health concerns!

If you are looking for support on your nutrition and health journey let’s chat!💕

Did you know that movement can impact your gut health?🏃

We know the benefits of exercise for improving our fitness levels but moving can also have a HUGE impact on your gut motility. Motility is how your digestive system moves food through your body. If food is moving too slowly you might feel bloated, constipated, and sluggish.🥴

❕So what movements can we do to support optimal motility so we absorb our food well and keep things moving along?

✨Things like walking, twisting, and squatting are all patterns your digestive system LOVES! These movements all support the natural momentum of your GI tract to help your gut do its thing. Incorporating movement throughout the day, especially before meals can keep you regular, support a healthy microbiome, and ease uncomfortable symptoms.✨

This week I’m incorporating more squatting and twisting into my day to support my gut motility…..what movements will you try?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

Did you know that movement can impact your gut health?🏃

We know the benefits of exercise for improving our fitness levels but moving can also have a HUGE impact on your gut motility. Motility is how your digestive system moves food through your body. If food is moving too slowly you might feel bloated, constipated, and sluggish.🥴

❕So what movements can we do to support optimal motility so we absorb our food well and keep things moving along?

✨Things like walking, twisting, and squatting are all patterns your digestive system LOVES! These movements all support the natural momentum of your GI tract to help your gut do its thing. Incorporating movement throughout the day, especially before meals can keep you regular, support a healthy microbiome, and ease uncomfortable symptoms.✨

This week I’m incorporating more squatting and twisting into my day to support my gut motility…..what movements will you try?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

Is the “wellness industry” making us more stressed and sick?

In short, yes! Diet culture has been rebranded as health and wellness (read celebrities promoting restrictive eating patterns, competition rather than collaboration, greens powders instead of green foods)

What supports true well being? Supportive community, access to nutritious food, safe places to rest, and mindset shifts that help us treat others and ourselves with kindness.

How do you make space for well being in your life?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #healthandwellness #wellnessindustry #community

Is the “wellness industry” making us more stressed and sick?

In short, yes! Diet culture has been rebranded as health and wellness (read celebrities promoting restrictive eating patterns, competition rather than collaboration, greens powders instead of green foods)

What supports true well being? Supportive community, access to nutritious food, safe places to rest, and mindset shifts that help us treat others and ourselves with kindness.

How do you make space for well being in your life?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #healthandwellness #wellnessindustry #community

Is the “wellness industry” making us more stressed and sick?🥴

In short, YES! Diet culture has been rebranded as health and wellness (read celebrities promoting restrictive eating patterns, competition rather than collaboration, wellness as a specific unsustainable lifestyle, greens powders instead of green foods)

✨What supports true well being? Supportive communities, access to nutritious food, safe places to rest, and mindset shifts that help us treat others and ourselves with kindness and empathy💕

How do you make space for true well being in your life?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #healthandwellness #wellnessindustry #community

Is the “wellness industry” making us more stressed and sick?🥴

In short, YES! Diet culture has been rebranded as health and wellness (read celebrities promoting restrictive eating patterns, competition rather than collaboration, wellness as a specific unsustainable lifestyle, greens powders instead of green foods)

✨What supports true well being? Supportive communities, access to nutritious food, safe places to rest, and mindset shifts that help us treat others and ourselves with kindness and empathy💕

How do you make space for true well being in your life?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #healthandwellness #wellnessindustry #community

Products I recommend to improve your sleep quality! What would you gain from better sleep?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #sleep

Products I recommend to improve your sleep quality! What would you gain from better sleep?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #sleep

A good night of sleep supports our bodies natural detoxification systems so we can function at our best! What would you gain from better sleep?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #sleep

A good night of sleep supports our bodies natural detoxification systems so we can function at our best! What would you gain from better sleep?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #sleep

This week we’re talking SLEEP! Why we need it, how to improve it, and how I wind down😇💤 Ask me all your sleep questions!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #eatingformentalwellness #sleep

This week we’re talking SLEEP! Why we need it, how to improve it, and how I wind down😇💤 Ask me all your sleep questions!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #guthealth #eatingformentalwellness #sleep

What do you do to prioritize your health?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #movement #sleep #cornerstonesofwellness

What do you do to prioritize your health?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #movement #sleep #cornerstonesofwellness

I move because it makes me feel more connected to myself, it’s a space where stagnant energy and emotion can be freed, it’s something that has always made me feel safe while pushing me outside of my comfort zone. I’m not afraid to be seen trying - pausing and deep breathing and feeling frustration and still trying.

Why do you move?

Thank you to Kara Duval for the space she’s created in Range. It feels like home and it truly is for the people. @karaduvalpilates

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #movement

I move because it makes me feel more connected to myself, it’s a space where stagnant energy and emotion can be freed, it’s something that has always made me feel safe while pushing me outside of my comfort zone. I’m not afraid to be seen trying - pausing and deep breathing and feeling frustration and still trying.

Why do you move?

Thank you to Kara Duval for the space she’s created in Range. It feels like home and it truly is for the people. @karaduvalpilates

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #movement

This makes prioritizing my health easier and more joyful everyday…..what helps you?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

This makes prioritizing my health easier and more joyful everyday…..what helps you?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

🗝️The key to sustainable healthy habits is consistency! But what does that look in real life?

Showing up, keeping the promises you made to yourself, and trying. You don’t have to do the exact same thing each day…you just have to do something.

Do whatever kind of movement feels best that day but do some kind of movement. Eat the health promoting foods that you have access to that day even if it’s just for one meal.

How do you show up for yourself with consistency?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

🗝️The key to sustainable healthy habits is consistency! But what does that look in real life?

Showing up, keeping the promises you made to yourself, and trying. You don’t have to do the exact same thing each day…you just have to do something.

Do whatever kind of movement feels best that day but do some kind of movement. Eat the health promoting foods that you have access to that day even if it’s just for one meal.

How do you show up for yourself with consistency?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

The question that remains now….which supplements and healthy habits are right for you and your goals?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

The question that remains now….which supplements and healthy habits are right for you and your goals?

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

What role do supplements play in building healthy habits?

Supplements can help kick-start💥the rest of our health promoting habits!

We know that exercise, nutrition, and sleep are the cornerstones of our health but it’s can be hard to prioritize these things. Supplements can give us a nudge in the right direction when building healthy habits.

🫠Lacking motivation to get your movement in?….a supplement can help give you the energy and motivation you need to move
💩Struggling with digestive issues or cravings that don’t support your health?….a supplement can support your gut health and reset your cravings
🥱Trouble sleeping?….a supplement can support quality sleep so you can feel your best and focus on your goals

The questions that remains now….which supplements are right for you and your goals? Work with an expert who knows the science and can recommend safe, and effective supplements to help you meet your goals!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

What role do supplements play in building healthy habits?

Supplements can help kick-start💥the rest of our health promoting habits!

We know that exercise, nutrition, and sleep are the cornerstones of our health but it’s can be hard to prioritize these things. Supplements can give us a nudge in the right direction when building healthy habits.

🫠Lacking motivation to get your movement in?….a supplement can help give you the energy and motivation you need to move
💩Struggling with digestive issues or cravings that don’t support your health?….a supplement can support your gut health and reset your cravings
🥱Trouble sleeping?….a supplement can support quality sleep so you can feel your best and focus on your goals

The questions that remains now….which supplements are right for you and your goals? Work with an expert who knows the science and can recommend safe, and effective supplements to help you meet your goals!

#wellnesswithcourtney #food #nutrition #registereddietitian #RD #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #supplements

It’s official!! The last step in becoming an RD is finally done - I successfully passed my exam!🥳

There’s so much I could say about the process but I’ll keep it short and sweet and get back to doing what I love - sharing my sustainable and holistic approach to gut health and mental wellness - now as a REGISTERED DIETITIAN!

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

It’s official!! The last step in becoming an RD is finally done - I successfully passed my exam!🥳

There’s so much I could say about the process but I’ll keep it short and sweet and get back to doing what I love - sharing my sustainable and holistic approach to gut health and mental wellness - now as a REGISTERED DIETITIAN!

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

We’re talking about probiotic strains today! I could only fit a few into this video so if you want to know more about specific strains or any of the products I mentioned let me know!!

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #probiotics #amareglobal

We’re talking about probiotic strains today! I could only fit a few into this video so if you want to know more about specific strains or any of the products I mentioned let me know!!

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #probiotics #amareglobal

This is why it’s so important to match your probiotics to your health goals! What do you want your probiotic to do for you? #wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

This is why it’s so important to match your probiotics to your health goals! What do you want your probiotic to do for you? #wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

What does it mean to invest in yourself?

For me, it means spending time and energy, and yes sometimes 💰, on things that are important to me!

Investing in my health helps me do more of the things I love and set myself up to continue doing those things for the rest of my life!

How do you support your present and future self each day?

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

What does it mean to invest in yourself?

For me, it means spending time and energy, and yes sometimes 💰, on things that are important to me!

Investing in my health helps me do more of the things I love and set myself up to continue doing those things for the rest of my life!

How do you support your present and future self each day?

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Mental wellness and gut health - it’s a two way street! #wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Mental wellness and gut health - it’s a two way street! #wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Struggling to heal your gut?😣
It might be your probiotic!🤯

Did you know that different probiotics have different results in the body? Like people, probiotics are unique, and each strain or type of bacteria has its own properties and benefits.

It’s important to match your probiotic strain to your health goals to get the best (or any) results!

What do you want your probiotics to do for you?

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Struggling to heal your gut?😣
It might be your probiotic!🤯

Did you know that different probiotics have different results in the body? Like people, probiotics are unique, and each strain or type of bacteria has its own properties and benefits.

It’s important to match your probiotic strain to your health goals to get the best (or any) results!

What do you want your probiotics to do for you?

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

✨Gut Health Checklist!💛

What do you have in your toolkit?🔨
What do you need support around?🫶🏻

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

✨Gut Health Checklist!💛

What do you have in your toolkit?🔨
What do you need support around?🫶🏻

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

💛Gut Health Checklist✨

💤High Quality Sleep - sleep is when your gut and brain take the time to repair and refresh for so they function best for the day ahead

🧠Healing Mindset - your brain and gut are in constant communication with one another through the gut-brain axis - you can’t heal one without the other

🥦Nutrition Meals - feed your body and your microbiome the nutrients it needs to function at its best

🧘‍♀️Supportive Movement - regular movement stimulates the digestive tract and calms the mind but overdoing it on exercise can add unnecessary stress to a healing body

🫶Flexibility - give yourself some grace and toss perfection out the window - healing is messy and that’s OK

📚Personalized Support - work with an expert that aligns with your needs and goals who can support you - if you’re looking for sustainable ways to improve your gut health and mental wellness let’s chat!

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

💛Gut Health Checklist✨

💤High Quality Sleep - sleep is when your gut and brain take the time to repair and refresh for so they function best for the day ahead

🧠Healing Mindset - your brain and gut are in constant communication with one another through the gut-brain axis - you can’t heal one without the other

🥦Nutrition Meals - feed your body and your microbiome the nutrients it needs to function at its best

🧘‍♀️Supportive Movement - regular movement stimulates the digestive tract and calms the mind but overdoing it on exercise can add unnecessary stress to a healing body

🫶Flexibility - give yourself some grace and toss perfection out the window - healing is messy and that’s OK

📚Personalized Support - work with an expert that aligns with your needs and goals who can support you - if you’re looking for sustainable ways to improve your gut health and mental wellness let’s chat!

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Lessons from the Italian Mediterranean (part 1)

🇮🇹Italians take food very seriously. For them, food is a conduit for joy🥰 and connection👫.

This may be a mindset shift 🤯 for those of us in the US, because for us food🥗 is primarily thought of as a matter of health🩺. There are exceptions to this of course (bc nutrition and food is so nuanced) but on a daily basis we are often thinking about the impact of our food on health💭.

A survey of Italians asked about what they were getting from their food on a lunch break…..they answered the food was providing happiness (32%) and an opportunity to spend time with people (29%) with the remaining focus on health or energy or other things. 🧐Would you or your coworkers say the same thing on your lunch break?

Some things you might get from food: pleasure, happiness, taste, connection, cultural tradition, identity, satisfaction, comfort, energy, nutrition, etc….

❓What would it look like if we tapped into these things food can give us a little bit more everyday? This week while you are eating one of your meals, try to name three things you are getting from that meal and share in the comments!!

For me - pleasure💕, learning opportunities👩‍🏫, and time spent making new friends👭 are just a few of the things I have gotten from food this week!
.
.
.
#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Lessons from the Italian Mediterranean (part 1)

🇮🇹Italians take food very seriously. For them, food is a conduit for joy🥰 and connection👫.

This may be a mindset shift 🤯 for those of us in the US, because for us food🥗 is primarily thought of as a matter of health🩺. There are exceptions to this of course (bc nutrition and food is so nuanced) but on a daily basis we are often thinking about the impact of our food on health💭.

A survey of Italians asked about what they were getting from their food on a lunch break…..they answered the food was providing happiness (32%) and an opportunity to spend time with people (29%) with the remaining focus on health or energy or other things. 🧐Would you or your coworkers say the same thing on your lunch break?

Some things you might get from food: pleasure, happiness, taste, connection, cultural tradition, identity, satisfaction, comfort, energy, nutrition, etc….

❓What would it look like if we tapped into these things food can give us a little bit more everyday? This week while you are eating one of your meals, try to name three things you are getting from that meal and share in the comments!!

For me - pleasure💕, learning opportunities👩‍🏫, and time spent making new friends👭 are just a few of the things I have gotten from food this week!
.
.
.
#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Wellness with Courtney - Life Update!

Hi again!! I know it feels like I just gave an update but here is another one!

👩🏼‍🎓I have officially completed my Master’s of Science in Nutrition from Boston University🎉!

✈️I will be studying the Mediterranean Diet in Italy for the next month🍝🇮🇹!

🥼Then I will begin my internship rotations at St. Elizabeth’s Medical Center 🏥 when I return!

Get ready for new content (for real this time!) likely all about the Mediterranean diet and lifestyle as it relates to nutrition and health. I am super excited to reconnect with this community and get back to sharing my love of all things nutrition with you all!

Warmth and wellness✨🌱💛
Courtney
.
.
.

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Wellness with Courtney - Life Update!

Hi again!! I know it feels like I just gave an update but here is another one!

👩🏼‍🎓I have officially completed my Master’s of Science in Nutrition from Boston University🎉!

✈️I will be studying the Mediterranean Diet in Italy for the next month🍝🇮🇹!

🥼Then I will begin my internship rotations at St. Elizabeth’s Medical Center 🏥 when I return!

Get ready for new content (for real this time!) likely all about the Mediterranean diet and lifestyle as it relates to nutrition and health. I am super excited to reconnect with this community and get back to sharing my love of all things nutrition with you all!

Warmth and wellness✨🌱💛
Courtney
.
.
.

#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Wellness with Courtney - Life Update!

Hi friends! It has been a minute since I told you all what I was up to so here goes.💛🌱✨

I am still living in Boston and finishing up my masters degree in nutrition from Boston University. My last semester I am taking classes including an internship style course where I lead small group nutrition education workshops.📚👩🏼‍🏫 I am also working a few part time jobs - managing a social media account📱, working with Amare Global🌸, and assisting/interning for a virtual dietitian in her practice🗂.

I love exploring all of the coffee shops☕️, bookstores📗, and art museums🖼 in Boston and enjoying the perks of city life like walking everywhere! DI (dietetic internship) rotations will start over the summer after I finish my degree this spring.

I still love making content here when I can, but have been stretched a little thin this semester so I appreciate you all sticking around and supporting my work!💛🌱✨

Tell me in the comments one thing you would love to see from Wellness with Courtney in March👇🏻
.
.
.
#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Wellness with Courtney - Life Update!

Hi friends! It has been a minute since I told you all what I was up to so here goes.💛🌱✨

I am still living in Boston and finishing up my masters degree in nutrition from Boston University. My last semester I am taking classes including an internship style course where I lead small group nutrition education workshops.📚👩🏼‍🏫 I am also working a few part time jobs - managing a social media account📱, working with Amare Global🌸, and assisting/interning for a virtual dietitian in her practice🗂.

I love exploring all of the coffee shops☕️, bookstores📗, and art museums🖼 in Boston and enjoying the perks of city life like walking everywhere! DI (dietetic internship) rotations will start over the summer after I finish my degree this spring.

I still love making content here when I can, but have been stretched a little thin this semester so I appreciate you all sticking around and supporting my work!💛🌱✨

Tell me in the comments one thing you would love to see from Wellness with Courtney in March👇🏻
.
.
.
#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness

Coconut Almond Granola🥥

Easy and tasty granola packed with flavor and nutritions! Bonus - It makes your whole kitchen smell amazing while it bakes👃🏻

dEATs:
2 cup rolled oats
1 cup unsweetened shredded coconut
1/2 cup almonds (roughly chopped)
1/2 cup coconut oil (melted)
1/2 cup maple syrup
1 tsp cinnamon
1 tsp vanilla extract
1/2 tsp almond extract
1 tsp salt

Preheat oven to 300F🔥. Combine everything in a big bowl🥣. Spread on a baking sheet. Bake for 30 minutes (stir halfway through if your oven cooks unevenly like mine does)🥄. Store in an airtight container (my fave is a clean peanut butter jar (or two this makes a nice big batch of granola).

Enjoy on top of yogurt, ice cream, smoothies, or anything🤤

Coconut Almond Granola🥥

Easy and tasty granola packed with flavor and nutritions! Bonus - It makes your whole kitchen smell amazing while it bakes👃🏻

dEATs:
2 cup rolled oats
1 cup unsweetened shredded coconut
1/2 cup almonds (roughly chopped)
1/2 cup coconut oil (melted)
1/2 cup maple syrup
1 tsp cinnamon
1 tsp vanilla extract
1/2 tsp almond extract
1 tsp salt

Preheat oven to 300F🔥. Combine everything in a big bowl🥣. Spread on a baking sheet. Bake for 30 minutes (stir halfway through if your oven cooks unevenly like mine does)🥄. Store in an airtight container (my fave is a clean peanut butter jar (or two this makes a nice big batch of granola).

Enjoy on top of yogurt, ice cream, smoothies, or anything🤤

Must-Have Minerals
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Minerals, like vitamins, are compounds we get from the earth🌎 that the body uses for chemical reactions that help us function.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Essential minerals: calcium, chromium, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, selenium, zinc, potassium, sodium, and chloride.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately, many people in the US do not meet the recommended intake of minerals each day. When our minerals stores are low but not empty people experience subtle symptoms like fatigue💤, brain fog🧠, poor mood😰, or more infections🤒 that they don’t always associate with minerals!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What can we do about it? 🤷🏼‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus your eating patterns on foods that are good sources of minerals like nuts/seeds🥜, meat🥩, fish🐟, dairy🥛, vegetables🥦, whole grains🍞, and legumes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reduce/manage stress in a healthy way for you🧘‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Talk to a nutrition professional for more support🗣
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Were you surprised by the signs of low minerals? 🤯How will you improve your mineral intake this week?
.
.
.
#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #minerals #wholefoods

Must-Have Minerals
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Minerals, like vitamins, are compounds we get from the earth🌎 that the body uses for chemical reactions that help us function.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Essential minerals: calcium, chromium, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, selenium, zinc, potassium, sodium, and chloride.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately, many people in the US do not meet the recommended intake of minerals each day. When our minerals stores are low but not empty people experience subtle symptoms like fatigue💤, brain fog🧠, poor mood😰, or more infections🤒 that they don’t always associate with minerals!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What can we do about it? 🤷🏼‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus your eating patterns on foods that are good sources of minerals like nuts/seeds🥜, meat🥩, fish🐟, dairy🥛, vegetables🥦, whole grains🍞, and legumes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reduce/manage stress in a healthy way for you🧘‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Talk to a nutrition professional for more support🗣
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Were you surprised by the signs of low minerals? 🤯How will you improve your mineral intake this week?
.
.
.
#wellnesswithcourtney #food #nutrition #gradschool #dietitianintraining #holistic #integrativeandfunctionalnutrition #guthealth #balancednutrition #goodmoodfood #eatingformentalwellness #minerals #wholefoods

Nourishing food 🥦and a calm mind 🧠is a recipe for a well digested meal🍽!

What will you do for yourself this weekend that nourishes your mind and body?

#mindfuleating #meditation #wholefoods #wellnesswithcourtney #balancednutrition #guthealth

Nourishing food 🥦and a calm mind 🧠is a recipe for a well digested meal🍽!

What will you do for yourself this weekend that nourishes your mind and body?

#mindfuleating #meditation #wholefoods #wellnesswithcourtney #balancednutrition #guthealth

What do 🍫chocolate and 🌶chili peppers have in common? Polyphenols!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chocolate🍫, berries🫐, chili peppers🌶, nuts🥜, and more all contain polyphenols! These are a kind of micronutrients that occur in plants🌱 and act as antioxidants in the body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Antioxidants work to neutralize free radicals💥 (damaging compounds from pollutions, sun exposure, and normal body processes) in the body. They also reduce inflammation🧊 and promote the growth of good gut bacteria🦠 in our microbiomes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lots of fruits🍒, veggies🥦, whole grains🍞, herbs🌱, legumes🥣, and chocolate🍫 contain polyphenols. Try a new polyphenol-rich food this week to help reduce inflammation, clear out free radicals, and support your gut health!
.
.
.
#wellnesswithcourtney #nutrition #gradschool #polyphenols #guthealth #antiinflammatory #wholefoods
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sources:
https://www.healthline.com/nutrition/polyphenols
Photo by Tetiana Bykovets on Unsplash

What do 🍫chocolate and 🌶chili peppers have in common? Polyphenols!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chocolate🍫, berries🫐, chili peppers🌶, nuts🥜, and more all contain polyphenols! These are a kind of micronutrients that occur in plants🌱 and act as antioxidants in the body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Antioxidants work to neutralize free radicals💥 (damaging compounds from pollutions, sun exposure, and normal body processes) in the body. They also reduce inflammation🧊 and promote the growth of good gut bacteria🦠 in our microbiomes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lots of fruits🍒, veggies🥦, whole grains🍞, herbs🌱, legumes🥣, and chocolate🍫 contain polyphenols. Try a new polyphenol-rich food this week to help reduce inflammation, clear out free radicals, and support your gut health!
.
.
.
#wellnesswithcourtney #nutrition #gradschool #polyphenols #guthealth #antiinflammatory #wholefoods
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sources:
https://www.healthline.com/nutrition/polyphenols
Photo by Tetiana Bykovets on Unsplash

FODMAPs and IBS
.
.
.
If you’re working on ✨healing your gut✨ you might hear people throw around the term ’FODMAPs’ or even tell you to get rid of them….📚🧪what does the science say?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥕FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.🍓 Basically, they are kinds of carbs that your gut microbiome🦠 breaks down because we can’t digest them all the way.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📑Studies have mixed results. Low FODMAP diets can improve some people's IBS symptoms🧻 but it isn’t right for everyone.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The consensus seems to be limit FODMAPs for a short period of time⏳, then slowly reintroduce them 🧄- ditch the ones that bother your gut and keep the rest!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is lots of nuance to it though so ❕keep your eyes on the blog❕for a new post on this topic and DM me to talk more!
.
.
.
#wellnesswithcourtney #guthealth #RDtobe #nutrition #dietitian #gradstudent #IBS #FODMAP #blog #microbiome #healthandwellness #functionalmedicine

FODMAPs and IBS
.
.
.
If you’re working on ✨healing your gut✨ you might hear people throw around the term ’FODMAPs’ or even tell you to get rid of them….📚🧪what does the science say?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥕FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.🍓 Basically, they are kinds of carbs that your gut microbiome🦠 breaks down because we can’t digest them all the way.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📑Studies have mixed results. Low FODMAP diets can improve some people's IBS symptoms🧻 but it isn’t right for everyone.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The consensus seems to be limit FODMAPs for a short period of time⏳, then slowly reintroduce them 🧄- ditch the ones that bother your gut and keep the rest!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is lots of nuance to it though so ❕keep your eyes on the blog❕for a new post on this topic and DM me to talk more!
.
.
.
#wellnesswithcourtney #guthealth #RDtobe #nutrition #dietitian #gradstudent #IBS #FODMAP #blog #microbiome #healthandwellness #functionalmedicine

Smoothie Love
.
.
.
Short on time but in need of a nutrient dense meal? Smoothie to the rescue!

Get the most from your smoothies by adding a balanced blend of fruits, veggies, protein, and fat. Pro tip: take a deep breath before drinking your smoothie and enjoy it slowly to optimize digestion.

Link in bio for the recipe!
.
.
.
#wellnesswithcourtney #nutrition #smoothie#smoothiemoneyshot #guthealth #balancednutrition

Smoothie Love
.
.
.
Short on time but in need of a nutrient dense meal? Smoothie to the rescue!

Get the most from your smoothies by adding a balanced blend of fruits, veggies, protein, and fat. Pro tip: take a deep breath before drinking your smoothie and enjoy it slowly to optimize digestion.

Link in bio for the recipe!
.
.
.
#wellnesswithcourtney #nutrition #smoothie#smoothiemoneyshot #guthealth #balancednutrition

Wellness with Courtney ~ 2021✌🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cheers to a year full of good food and lots of learning in 2021!🎉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In 2022 ✨I am looking forward to sharing more food🥦, more science🧪, and more community building👫👭 with you all. Cheers to the new year!🥂
.
.
.
#wellnesswithcourtney #newyearmorefood #newyear #wellness #lifestyle #goodfood

Wellness with Courtney ~ 2021✌🏻
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cheers to a year full of good food and lots of learning in 2021!🎉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In 2022 ✨I am looking forward to sharing more food🥦, more science🧪, and more community building👫👭 with you all. Cheers to the new year!🥂
.
.
.
#wellnesswithcourtney #newyearmorefood #newyear #wellness #lifestyle #goodfood

New Year, Same Goals?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
January 17th is "Quitting Day" ❌the day most people quit their new year's resolutions and fall back on their old habits.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you feel stuck😠 in this cycle of setting the same health-related goal for the new year every year and never quite reaching it? 👀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are not alone, and you don't have to stay stuck!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shifting your mindset🧠 and getting smart📚 about your resolutions can help break the cycle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check out the full blog (link in bio) and download my FREE ✨Wellness with Intention workbook✨ to help you make better new year’s resolutions this year!
.
.
.
#wellnesswithcourtney #newyear #resolution #goal #goalsetting #mindset #smartgoals #healthgoal #wellnesswithintention

New Year, Same Goals?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
January 17th is "Quitting Day" ❌the day most people quit their new year's resolutions and fall back on their old habits.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you feel stuck😠 in this cycle of setting the same health-related goal for the new year every year and never quite reaching it? 👀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are not alone, and you don't have to stay stuck!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shifting your mindset🧠 and getting smart📚 about your resolutions can help break the cycle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check out the full blog (link in bio) and download my FREE ✨Wellness with Intention workbook✨ to help you make better new year’s resolutions this year!
.
.
.
#wellnesswithcourtney #newyear #resolution #goal #goalsetting #mindset #smartgoals #healthgoal #wellnesswithintention

~Eating More Fruits and Veggies in Cold Weather~
.
.
.
As the weather cools off, our eating patterns may change with the changing season. This can mean we are eating seasonally and adjusting our routines to fit our needs for the season…but sometimes we aren’t sure how to choose healthy food options in this new season.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Smoothies and salads are common ways for people to eat fruits and veggies in the warmer months but with cooling weather, they sound less appetizing….what should we do to keep our intake up? Change the way we eat fruits and veg!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥣Veggie Filled Soups
🥤Smoothies
🍎Fruit Filled Oatmeals
🥦Cooked Veggies
🍐Warm Fruit Compotes
🫑Use Dips and Sauces
🍠Seasonal Fruits and Veggies
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why I suggest these changes and recipes to try- check out the full blog post (link in my bio)!
.
.
.
#wellnesswithcourtney #seasonaleating #fruit #veggies #guthealth #RD2be

~Eating More Fruits and Veggies in Cold Weather~
.
.
.
As the weather cools off, our eating patterns may change with the changing season. This can mean we are eating seasonally and adjusting our routines to fit our needs for the season…but sometimes we aren’t sure how to choose healthy food options in this new season.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Smoothies and salads are common ways for people to eat fruits and veggies in the warmer months but with cooling weather, they sound less appetizing….what should we do to keep our intake up? Change the way we eat fruits and veg!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥣Veggie Filled Soups
🥤Smoothies
🍎Fruit Filled Oatmeals
🥦Cooked Veggies
🍐Warm Fruit Compotes
🫑Use Dips and Sauces
🍠Seasonal Fruits and Veggies
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why I suggest these changes and recipes to try- check out the full blog post (link in my bio)!
.
.
.
#wellnesswithcourtney #seasonaleating #fruit #veggies #guthealth #RD2be

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow me on Instagram

@wellnesswithcourtney

bottom of page