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# Follador Nutrition Services

Virtual Nutrition Coaching and Meal Planning

## Sitemaps

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## Posts

- [Blog](https://peaceandpancakes.com/blog-2/) - Blog Recent Posts Explore more Something I Struggle With as a Dietitian: Is Food Medicine? August 30, 2026 Stop Swinging for the Fences July 27, 2026 She Couldn’t Stop Thinking About Food Until We Changed This July 16, 2026 What Actually Helps With Sustainable Fat Loss (Without Crash Dieting) May 20, 2026 Yummy Recipes Quick
- [Something I Struggle With as a Dietitian: Is Food Medicine?](https://peaceandpancakes.com/something-i-struggle-with-as-a-dietitian-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.
- [Stop Swinging for the Fences](https://peaceandpancakes.com/elementor-5303/) - What can baseball teach us about healthy habits? Learn why focusing on small, consistent wins leads to more lasting success than chasing perfection.
- [She Couldn't Stop Thinking About Food Until We Changed This](https://peaceandpancakes.com/she-couldnt-stop-thinking-about-food-until-we-changed-this/) - Thinking about food all day? Learn how my client reduced food noise, improved satisfaction, and built a healthier relationship with food.
- [What Actually Helps With Sustainable Fat Loss (Without Crash Dieting)](https://peaceandpancakes.com/what-actually-helps-with-sustainable-fat-loss-without-crash-dieting/) - Fat loss isn't just about calories. Learn sustainable, dietitian-approved habits for a healthier metabolism, body composition, and relationship with food.
- [Are Non-Alcoholic Beers and Mocktails Healthier?](https://peaceandpancakes.com/are-non-alcoholic-beers-and-mocktails-healthier/) - Cutting back on alcohol? A dietitian breaks down non-alcoholic beer, mocktails, and low-sugar options so you can choose what works for you.
- [What is Food Noise?](https://peaceandpancakes.com/what-is-food-noise/) - Food noise can feel exhausting and all-consuming. Learn what food noise is, why it happens, how it’s connected to restriction, and practical ways to manage it.
- [Why Body Image Affects Your Sex Drive More Than Hormones Ever Could?](https://peaceandpancakes.com/why-body-image-affects-your-sex-drive-more-than-hormones-ever-could/) - Why Body Image Affects Your Sex Drive More Than Hormones Ever Could Guest Post by Erinn Hoel, LCSW | Sex Therapist & Intimacy CoachCan I tell you something that might reframe everything you think you know about low sex drive?It’s not your hormones.Well, not primarily. Not in the way most people assume.Research consistently shows that
- [Why Eating Feels So Hard (It’s Not Because You’re Lazy)?](https://peaceandpancakes.com/why-eating-feels-so-hard-its-not-because-youre-lazy/) - Why does eating feel so hard? Learn the real reasons behind eating struggles and how to get started with rebuilding sustainable routines.
- [What is Body-Food Choice Congruence, and Why It’s the Key to Eating without Overthinking](https://peaceandpancakes.com/what-is-body-food-choice-congruence-and-why-its-the-key-to-eating-without-overthinking/) - What is Body-Food Choice Congruence, and Why It’s the Key to Eating without Overthinking At the start of the year, you promised yourself that this would be the year you finally got it together with food. Maybe you told yourself:“I’m cutting out sugar for good.”“No more snacking after dinner.”“I’m going to meal prep every Sunday
- [Can I Eat Brownies All Day?](https://peaceandpancakes.com/can-i-eat-brownies-all-day/) - Can I Eat Brownies All Day? Do you want to eat brownies all day? Answer these questions to find out if you can: Do you have access to brownies? (I.e., can you buy or make them?) Are you allergic to any ingredients in the brownies or have another medical reason why you cannot eat any
- [Chickpea Flour Banana Pancakes](https://peaceandpancakes.com/chickpea-flour-banana-pancakes/) - As both a foodie and a science nerd, I love experimenting with different cooking and baking ingredients and techniques. I’m especially drawn to innovative products that food companies create in response to consumer needs (think: gluten-free, vegan, allergen-friendly) because they open up even more possibilities in the kitchen. One category I’ve been having fun with
- [My Take on Dry January (From a Dietitian Who Hates All-or-Nothing Thinking)](https://peaceandpancakes.com/how-i-feel-about-dry-january-from-a-dietitian-who-hates-all-or-nothing-thinking/) - Cutting back on alcohol doesn’t have to be all-or-nothing. A dietitian shares a realistic, flexible approach to Dry January and mindful drinking.
- [Why I Don't “Save Up Calories” for Holiday Meals Anymore — and What I Do Instead](https://peaceandpancakes.com/why-i-dont-save-up-calories-for-holiday-meals-anymore-and-what-i-do-instead/) - Holiday eating tips that work: why "saving up calories" doesn’t help and what to do instead to enjoy food, prevent cravings, and feel good after holiday meals.
- [The Realization That Made My Client Cancel Her Appointment (In the Best Way)](https://peaceandpancakes.com/the-realization-that-made-my-client-cancel-her-appointment-in-the-best-way/) - The Realization That Made My Client Cancel Her Appointment (In the Best Way) We’ve been taught that losing weight will fix everything—from our confidence to our energy to the way we move through the world. But the truth is, it doesn’t work that way. I’ve had many clients come to follow-up appointments frustrated that they
- [The Truth About Carbs: 4 Carb Myths You Need to Stop Believing](https://peaceandpancakes.com/the-truth-about-carbs-4-carb-myths-you-need-to-stop-believing/) - Are carbs bad for you? Learn why carbs don’t cause weight gain and bust 4 major carb myths that could be sabotaging your energy, cravings, and health.
- [Is Pasta Bad for You? A Dietitian Breaks Down the Truth](https://peaceandpancakes.com/is-pasta-bad-for-you-a-dietitian-breaks-down-the-truth/) - Is pasta bad for you? Learn the truth about pasta nutrition, how it compares to other grains, and tips to build a healthy, balanced pasta meal.
- [Recovery Sucks—Until It Doesn’t: A Letter to My Younger Self](https://peaceandpancakes.com/recovery-sucks-until-it-doesnt-a-letter-to-my-younger-self/) - Recovering from an eating disorder sucks – until it doesn’t. One day, it will all click – but that day won’t come if you give up.
- [3 Nutrition Myths Busted: Do Calories Matter?](https://peaceandpancakes.com/3-nutrition-myths-busted-do-calories-matter/) - Do calories matter? You might be focusing TOO MUCH on calories, and it could be sabotaging your journey to better health.
- [Three Steps to Stress-Free Meal Planning](https://peaceandpancakes.com/elementor-three-steps-to-stress-free-meal-planning/) - Three Steps to Stress-Free Meal Planning Have you stepped away from the world of diets to seek a more balanced and enjoyable approach to your meals? If so, you’re not alone. Many of the women I work with find themselves in a place where the structure of a diet no longer fits their lifestyle, leaving
- [Intuitive Eating 101](https://peaceandpancakes.com/intuitive-eating-101/) - Intuitive Eating 101 By Dietetic Intern Maddie Waksmunski You aren’t born holding judgments of what the “proper portion” size is or labeling foods as “good” or “bad” but rather the pure and simple instinct to know when you are hungry and how much you need to eat. If you watch any baby, you may notice they naturally react
- [What Does a Dietitian Do?](https://peaceandpancakes.com/elementor-4274/) - “So, what do you do for work?”This question is an easy and common conversation starter, one that you’ve probably been asked countless times. When I answer “I’m a dietitian,” most people simply say that my career choice is “cool” or tell me about their experiences with lactose intolerance. However, by far the most memorable response I
- [How My Body Became a Manifestation of a Life I Love](https://peaceandpancakes.com/how-my-body-became-a-manifestation-of-a-life-i-love/) - Many spiritual and religious teachings focus on — for a lack of a better term — going with the flow. Work hard, eat, drink, and be merry. Whatever will be, will be. As many humans can probably relate to, letting go of control is, and always has been, difficult for me. It took a years-long
- [Why I Don't Want to Hear about Your Diet](https://peaceandpancakes.com/why-i-dont-want-to-hear-about-your-diet/) - I’m a dietitian. Nutrition is my job, not my life. Sometimes those lines get blurred. The space between knowing a lot about nutrition and thinking about it 24/7 is a slippery slope. For me, the latter isn’t healthy or happy, but sometimes the former makes it difficult to step away. I’m happier when I’m not
- [What Limiting Beliefs are Holding you Back?](https://peaceandpancakes.com/what-limiting-beliefs-are-holding-you-back/) - When I was in third grade, I signed up for a basketball league. I scored the first basket for my team that season and never scored again. I hated the heated feeling all over my body from running across the court. I felt uncomfortable in my black and red Nike basketball shoes. They were tight
- [Dear Dietitians: You Don’t Need to Prove You are the Nutrition Expert](https://peaceandpancakes.com/dear-dietitians-you-dont-need-to-prove-you-are-the-nutrition-expert/) - In my cozy corner office tucked between the pharmacy and the frozen foods section, I listened to customers explain their health and diet histories while providing nutritional counseling as a supermarket dietitian. I often braced myself during these conversations -- my shoulders tense, my heart racing, my palms sweaty. I saw their faces across the
- [How to Build Confidence from your Dietetic Internship and Beyond](https://peaceandpancakes.com/how-to-build-confidence-from-your-dietetic-internship-and-beyond/) - Insecure about your knowledge or skills as a dietitian? Unsure if you're good enough for the job you landed? Feeling inadequate because you don't think you're as smart/outgoing/experienced as your fellow interns or mentors? I feel you! I used to believe confidence was an innate quality (i.e., confident people are magical beings that enter the
- [No Dream Job? No Problem.](https://peaceandpancakes.com/no-dream-job-no-problem/) - I’ve always been a planner. I look up restaurant menus online before going out to eat, pack my lunch and gym bag the night before, and set countless reminders on my phone for everything from paying bills to remembering to respond to emails. Needless to say, entering the real world after graduating my dietetic internship
- [Lessons from My First Year as a Dietitian](https://peaceandpancakes.com/lessons-from-my-first-year-as-a-dietitian/) - I remember a distinct moment in my childhood when I was about four years old, sitting outside on the driveway, taking in the scenery of the houses across the cul-de-sac with their lovely trees and flowers and perfect landscaping. I thought about those people in those houses, all grown up with accomplished lives, and I
- [Embracing the Gray](https://peaceandpancakes.com/embracing-the-gray/) - Nutrition is a topic in which it’s easy to fall into dichotomous thinking (i.e. -- seeing things as “black & white”), and the gray area is often lost in today's world of information overload. While I could compile a lengthy list of examples, two of the most popular dichotomous nutrition statements that I hear/read as
- [To the Person Who Wants to Know — “How Should I Eat?”](https://peaceandpancakes.com/to-the-person-who-wants-to-know-how-should-i-eat/) - To every person who has ever asked me how they should eat: Let me start with an apology. I’m sorry that I don't have a simple answer to your question. I want to help you, but as a dietitian, I know that healthy eating is not something you learn from a book or an Instagram
- [Fiber 101](https://peaceandpancakes.com/back-to-basics-dietary-fiber-and-why-its-awesome/) - Fiber. You probably know that it makes you poop. You may have an idea of foods that are high in fiber. You read somewhere online that eating fiber helps you lose weight. So -- why is fiber important? Why does fiber make you poop? Can fiber help you lose weight? Read on to find out.
- [Hydration 101](https://peaceandpancakes.com/back-to-basics-hydration/) - Water is a basic human need -- without it, survival beyond a few days is impossible. While staying hydrated may seem relatively simple, there are a lot of factors at play that can influence hydration. Read on to find out more about the 411 on the H2O. So -- what’s it good for? At birth, humans
- [An Open Letter from Your Body](https://peaceandpancakes.com/an-open-letter-from-your-body/) - Fad diets and food rules are so alluring because they are often sold with a promise of happiness, acceptance, control, and success. In reality, nutritious, health-promoting dietary patterns look different for all people, but they all possess the same basic principle: eat a wide variety of nutrient-dense foods and listen to your body. Before being sucked into
- [Vegan Pumpkin Cheesecake](https://peaceandpancakes.com/the-lazy-chefs-vegan-pumpkin-cheesecake/) - While I don't follow a vegan diet, I love to experiment with vegan recipes (especially baked goods). Vegan recipes aiming for a cheesy flavor often utilize cashews and require a food processor to achieve a smooth texture. I usually find this messy, exhausting, and not worth the time. Recently, I stumbled upon the solution in
- [Exploring Food Cravings](https://peaceandpancakes.com/exploring-food-cravings/) - A variety of factors can contribute to food cravings including hunger, emotions, stress, hormones, and memories. Whatever the reason, I’ve found that the language around food cravings often implies guilt. In my opinion, food cravings are nothing to feel guilty for; they are simply a sign of a want or need for food, which is
- [Should I Go Vegan?](https://peaceandpancakes.com/to-try-or-not-to-try-veganism/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try the Atkins Diet?](https://peaceandpancakes.com/to-try-or-not-to-try-atkins/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Go Keto?](https://peaceandpancakes.com/to-try-or-not-to-try-ketogenic-diet/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Go Gluten-Free?](https://peaceandpancakes.com/to-try-or-not-to-try-gluten-free/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try the Mediterranean Diet?](https://peaceandpancakes.com/to-try-or-not-to-try-mediterranean-diet/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try Whole30?](https://peaceandpancakes.com/to-try-or-not-to-try-whole30/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try Intermittent Fasting?](https://peaceandpancakes.com/to-try-or-not-to-try-intermittent-fasting/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try Weight Watchers?](https://peaceandpancakes.com/to-try-or-not-to-try-weight-watchers/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try Clean Eating?](https://peaceandpancakes.com/to-try-or-not-to-try-clean-eating/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [Should I Try a Juice Detox?](https://peaceandpancakes.com/to-try-or-not-to-try-juice-cleanses-detoxes/) - This post is part of the “To Try or Not to Try” blog series. Written by a registered dietitian (RD) or dietetic intern, each post explores the claims and science surrounding a different dietary pattern or trend. After compiling this research, each RD or RD2be gave the diet a grade based on whether it appears
- [To Try or Not to Try: Dietitians Explore Popular Dietary Patterns & Trends](https://peaceandpancakes.com/to-try-or-not-to-try-dietitians-explore-popular-dietary-patterns-trends/) - ’Tis the time of year for New Year’s resolutions! Surveys show again and again that some variation of “eating better” is usually one of the most common. As a dietitian, I support this aspiration — I want to help people change for the better through their food choices. However, I also know (both through my
- [Questions a Dietitian asks about Game of Thrones: Human Starvation & Refeeding Syndrome](https://peaceandpancakes.com/questions-a-dietitian-asks-about-game-of-thrones-human-starvation-refeeding-syndrome/) - While studying for my registered dietitian exam last summer, I was also catching up on Game of Thrones – a combo that had me asking a lot of nutritional science questions regarding the middle ages. My first stems from the very beginning of the series. At the end of the pilot episode, Bran Stark discovers
- [Questions a Dietitian asks about Game of Thrones: How do the characters have such nice teeth?](https://peaceandpancakes.com/questions-a-dietitian-asks-about-game-of-thrones-how-do-the-characters-have-such-nice-teeth/) - About 1.5 seasons into Game of Thrones, it occurred to me that most of the characters have nice teeth. I didn't notice many instances of missing or rotting teeth or hear characters complaining about smelly breath or toothaches. Was the show being inaccurate by failing to manipulate the actors’ teeth to reflect poor dental hygiene?
- [Why a Change in Your Exercise Routine May Be Exactly What You Need](https://peaceandpancakes.com/why-a-change-in-your-exercise-routine-may-be-exactly-what-you-need/) - For Halloween my senior year of college, I decided to be Cat Woman circa Anne Hathaway in The Dark Knight Rises. I read about how Hathaway lost weight and toned up for the role, and I wanted to do the same. My plan consisted of two-a-days at the gym and obsessively tracking my calories/macros. This
- [Fear, My Trusty Sidekick](https://peaceandpancakes.com/fear-my-trusty-sidekick/) - Originally published on the Huffington Post: https://www.huffpost.com/entry/fear-my-trusty-sidekick_b_58ab1460e4b0fa149f9ac901 Reading through my notes on my iPhone this morning, I found a passage I wrote to myself on the June day that I drove to Massachusetts to sign my apartment lease. That eight-hour trip to the new world I would soon inhabit left me speechless, tearful, queasy, and
- [10 Practical Mindful Eating Tips](https://peaceandpancakes.com/10-practical-mindful-eating-tips/) - The definition of mindful eating according to the Center for Mindful Eating is as follows: Mindful eating is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. By using all your senses in choosing to eat food that is
- [Let's Get Real: The Untold Stories of Social Media Posts](https://peaceandpancakes.com/lets-get-real-the-untold-stories-of-social-media-posts/) - February 26th - March 4th, 2018 is National Eating Disorders Awareness week. This year's theme is "Let's Get Real." Read more about the campaign and how you can get involved here. A picture is worth a thousand words. Every picture tells a story; however, it may not always be the story we assume, especially in
- [Thoughts on "Low-Carb" Diets](https://peaceandpancakes.com/thoughts-on-low-carb-diets/) - Recently, I’ve received a lot of questions about eating for exercise, most involving protein – how much to eat, when to eat it, the best protein supplements, etc. Most people are surprised to hear that while protein is certainly an important piece of the puzzle, the main nutrition component to consider for exercise is carbohydrates.
- [Evaluating Nutrition Information When the Science is Constantly Evolving](https://peaceandpancakes.com/evaluating-nutrition-information-when-the-science-is-constantly-evolving/) - Some food for thought: humans have succeeded at putting a man on the moon multiple times, explaining the physics of faraway stars and black holes, and figuring out how to access the internet in the palms of our hands. Yet, we still have not fully answered nutritional science questions such as: How do we most
- [Lessons from a Journey Back to Intuitive Eating](https://peaceandpancakes.com/lessons-from-a-journey-back-to-intuitive-eating/) - Originally published on the Huffington Post: https://www.huffpost.com/entry/lessons-from-a-journey-ba_b_12703912 While discussing childhood nutrition in my undergraduate lifecycle nutrition class, I remember being so surprised at the simplicity of Ellyn Satter's teachings about eating. According to Satter, a child should never be forced to eat or not eat, but rather should learn to listen to their body's internal
- [Four Assumptions about Weight, Health, and Eating that We Need to Extinguish](https://peaceandpancakes.com/four-assumptions-about-weight-health-and-eating-that-we-need-to-extinguish/) - Originally published on Nutrition with Jenny: https://eatyourdangveggies.wordpress.com/2017/10/02/four-assumptions-about-weight-health-and-nutrition-that-we-need-to-extinguish/ With a roughly $60 billion dieting industry, increased reports of body dissatisfaction, and endless attempts to lose weight, it’s clear that people in 21st century America are obsessed with appearance and dieting (1-4). Is this obsession warranted, or does the research tell us otherwise? Read on to learn
- [The Trouble with the (Learning) Curve](https://peaceandpancakes.com/the-trouble-with-the-learning-curve/) - Originally published on the Huffington Post: https://www.huffpost.com/entry/the-trouble-with-the-learning-curve_b_5949b6c1e4b0710bea889a54 There are few things that soothe my soul quite like a trip to the ballpark. It’s a place I associate with freedom and simplicity, one that grips my senses — sight, smell, taste, sound — and forces me to be completely present. The expansive, seemingly endless field of
- [What Ben Folds Taught Me About the Law of Attraction](https://peaceandpancakes.com/what-ben-folds-taught-me-about-the-law-of-attraction/) - Originally published on the Huffington Post: https://www.huffpost.com/entry/what-ben-folds-taught-me-_b_12314656 Alone, tired, and fuzzy from my almost empty Solo cup of merlot, I sat in row M of the Calvin Theater wondering if I should have just stayed home to watch Orange is the New Black and sleep. It had been a long week of working and thinking and planning
- [Quick & Easy Veggie Fajita Bowls](https://peaceandpancakes.com/quick-easy-veggie-fajita-bowls/) - Short on time, but still hoping to cook a nutritious meal? Frozen vegetables are a great solution! They contain all of the same beneficial vitamins, minerals, and fiber as fresh vegetables, making them just as nutritious. Since they are pre-washed and chopped, they have the added benefit of a decreased prep time. When selecting frozen
- [Sweet Potato Pancakes](https://peaceandpancakes.com/sweet-potato-pancakes/) - Ingredients: 1/2 cup mashed sweet potato 2 eggs 1 teaspoon vanilla 1/4 cup almond flour 2 teaspoons cinnamon 1/2 tsp baking powder pinch of salt Directions Whisk together sweet potato, eggs, and vanilla with a fork until well blended. In a separate bowl, combine almond flour, cinnamon, baking powder, and salt. Mix until well blended. Add
- [Acorn Squash & Quinoa Risotto](https://peaceandpancakes.com/acorn-squash-quinoa-risotto/) - Ingredients 2 teaspoons olive oil 5-10 garlic cloves, minced (use as much as you want depending on your preference for garlic) 1 cup diced yellow onions (about 2 small yellow onions) 1 cup dry quinoa ¼ cup balsamic vinegar (can also use 1/3 cup white wine) 2.5 cups mashed acorn squash (about ½ acorn squash)
- [Quick & Easy Sunday Morning Pancakes](https://peaceandpancakes.com/quick-easy-saturday-morning-pancakes/) - With a prep time of about 20 minutes, these deliciously simple pancakes are the perfect start to a lazy Sunday! Ingredients: 1/2 cup whole wheat flour 1 tsp brown sugar 2 tsp cinnamon 1/2 tsp baking powder 1/4 tsp baking soda 4 oz (1/2 cup) plain yogurt 1 egg 1 tsp vanilla extract Directions: In
- [Pumpkin Protein Pancakes](https://peaceandpancakes.com/pumpkin-protein-pancakes/) - Ingredients 1 scoop vanilla protein powder 2 T almond flour 3/4 tsp baking powder 1.5 tsp cinnamon 1/4 tsp ginger 1/4 tsp nutmeg Pinch salt 1/2 cup pumpkin 2 egg whites 1 T almond milk (or other milk of your choice) 1/2 tsp vanilla extract Optional toppings (chopped nuts, nut butter, maple syrup, butter) Directions
- [These 4 Simple Oatmeal Recipes Will Blow Your Favorite Flavored Oatmeal Packets out of the Water](https://peaceandpancakes.com/these-4-simple-oatmeal-recipes-will-blow-your-favorite-flavored-oatmeal-packets-out-of-the-water/) - If you're a fan of flavored oatmeal packets, be prepared to give your taste buds an awakening. Packed with fiber, vitamins, and minerals and low in added sugar and sodium, these four recipes surpass flavored oatmeal packets in both tastiness and nutritional value. Whole fruits provide texture and sweetness, while spices and nuts give an
- [Buffalo Chicken Dip Gets a Makeover](https://peaceandpancakes.com/buffalo-chicken-dip-gets-a-makeover/) - What's buffalo chicken dip without cream cheese, ranch dressing, and hot sauce? Delicious. Spicy. Full of flavor. Higher in fiber, vitamins, and minerals. Lower in saturated fat, cholesterol, and sodium. Case and point -- it's a win. You can serve this traditionally with chips and dipping vegetables, but it also works great as an entree
- [Pumpkin Ricotta Cookies](https://peaceandpancakes.com/pumpkin-ricotta-cookies/) - Ingredients ½ cup of butter (1 stick) 1 cup pureed pumpkin (the unsweetened kind) 2/3 cup of sugar 1/2 tsp vanilla 2 eggs 2 cups of flour 2 tsps cinnamon ¼ tsp nutmeg (optional) ½ tsp baking soda ½ tsp salt 1 cup ricotta cheese (1/2 a pound) Directions Preheat the oven to 350° F.
- [Seasoning Mixes](https://peaceandpancakes.com/seasoning-mixes/) - Taco Seasoning Add to taco meat & dip, chili, soups, stews, and mixed dishes that require an extra kick. 2 tablespoons + 1.5 teaspoons chili powder 3/4 teaspoon garlic powder 1/2 teaspoon onion powder 1 teaspoon cumin 3/4 teaspoon paprika 1/8 teaspoon cayenne pepper (optional) Italian Seasoning Sprinkle onto salads, sandwiches, or cooked vegetables or
- [Oven-Baked Black Bean Burgers](https://peaceandpancakes.com/oven-baked-black-bean-burgers/) - Ingredients 1.5 cups black beans (one 15-oz can) 2 tablespoons flaxseed meal 1/3 cup water 2/3 cup rolled or quick oats (not steel cut) 1 tablespoon taco seasoning 1 tablespoon Worcestershire sauce ½ to 1 teaspoon hot sauce (adjust based on your preference) 1/3 cup diced onion 1/3 cup diced red bell pepper Directions Preheat
- [Versatile Vegetarian "Slop"](https://peaceandpancakes.com/versatile-vegetarian-slop/) - Ingredients 1 medium red onion, diced (1 to 1 ½ cup diced) 1 medium green bell pepper, diced (about 1 cup diced) 1 medium yellow bell pepper, diced (about 1 cup diced) 1 (15 oz) can black beans 1 (15 oz) can pinto beans 1 (15 oz) can diced tomatoes or about 2 cups diced
- [Coconut Chocolate Chip Cookie Pie](https://peaceandpancakes.com/coconut-chocolate-chip-cookie-pie/) - Ingredients: 1 (15 oz) can chickpeas, drained and washed 1/4 cup honey or maple syrup 1/2 cup rolled oats 2 tsp vanilla extract 1 tsp coconut extract 2 tsp cinnamon 1/2 tsp baking powder 1/2 tsp salt 3 tablespoons coconut oil (melted) ½ to 1 cup chocolate chips Directions: Preheat the oven to 350° F.
- [Whole Wheat Trail Mix Cookies](https://peaceandpancakes.com/whole-wheat-trail-mix-cookies/) - 2 cups whole wheat flour 1 tsp baking powder ½ tsp baking soda ½ tsp salt 1 tsp cinnamon ½ tsp ginger ¾ cup vegetable oil 1 cup brown sugar ½ cup white sugar 2 eggs 1 tablespoon vanilla extract 1/8 tsp almond extract (optional) 2 cups rolled oats ½ cup dried cranberries ½ cup

## Pages

- [Home](https://peaceandpancakes.com/) - Virtual Nutrition Coaching Feel supported on your health journey with individualized nutrition coaching and meal planning. GET STARTED Ways to Work with Me Meal Planning for ADHD A 5-week support group designed for adults with ADHD who are tired of feeling overwhelmed, guilty, or out of control around food. Ditch the Pinterest-perfect meal plans and
- [In the Media](https://peaceandpancakes.com/elementor-4090/) - Nice to meet you! Meet Talia Follador, RDN, LDN I’m Talia Follador — a registered dietitian, writer, and media expert who helps people make sense of nutrition without fear, guilt, or food rules. You’ll find my work featured in national outlets like EatingWell, where I break down complex nutrition science into practical, real-life advice that
- [Contact](https://peaceandpancakes.com/contact/) - Contact Me Phone: +1-609-248-0496 Email: talia@peaceandpancakes.com Schedule an Appointment Facebook-f Instagram Linkedin Posted on Google Sally Selim Trustindex verifies that the original source of the review is Google. Working with Talia has been wonderful! She helped me find simple and realistic ways to increase protein in my diet that are compatible with my busy lifestyle. Her
- [Virtual Nutrition Coaching](https://peaceandpancakes.com/virtual-nutrition-coaching/) - Virtual Nutrition Coaching Hi, I'm Talia! I’m a Registered Dietitian Nutritionist here to help you find a way of eating that nourishes every aspect of your life. LEARN MORE ABOUT ME Do any of these sound like you? You’re scared of what you “can” and “cannot” eat due to a new medical diagnosis or years
- [Resources](https://peaceandpancakes.com/elementor-4474/) - Resources Bare Minimum Meals Toolkit for ADHD Brains Meal planning doesn’t have to feel overwhelming (or end with chips for dinner). This free toolkit gives you ADHD-friendly, 10-minute meal ideas, grocery shortcuts, and a printable cheat sheet for low-energy days. Finally — simple, satisfying meals your brain will actually use. download for free Break Free
- [Meal Planning for ADHD](https://peaceandpancakes.com/meal-planning-for-adhd/) - Meal Planning for ADHD A 5-Week Support Group for ADHDers Who Want to Eat Well Without the Overwhelm Join the Waitlist I see you, ADHDer. You’re smart. You care about your health. You’re trying.But feeding yourself? Still feels like a full-time job you didn’t sign up for.You start the day with good intentions…Then suddenly it’s
- [About](https://peaceandpancakes.com/about/) - Hi, I'm Talia! registered dietitian nutritionist My Misson My mission is to create a safe, judgment-free space where people can improve their relationship with food, trust their bodies again, and build habits that actually feel good. My magic lies in blending empathy, creativity, and humor to turn food from a source of stress into a
- [Testimonials](https://peaceandpancakes.com/testimonials/) - Testimonials What clients are saying I worked with Talia as a 1:1 nutrition coach over the course of a few months. Talia has a nonjudgmental approach to nutrition, and has supported me with developing healthy relationships with food. She provided knowledge and guidance to optimize my nutrition, especially as I trained for weightlifting competitions. Her
- [Application for Nutrition Coaching](https://peaceandpancakes.com/elementor-2710/) - Application for Nutrition Coaching Welcome! Please take a few moments to let me know about yourself. After you submit your application, you will be redirected to a web page where you can schedule a free discovery call. In an effort to abstain from charging for these calls, I want to reserve this time for people who
- [Insurance & Payment](https://peaceandpancakes.com/insurance-payment/) - Insurance & Payment Talia currently takes self-pay and insurance clients. Please see below for the insurance plans that Talia is in-network with. You may be covered for FREE virtual nutrition counseling through your insurance! Talia is currently in-network with: AetnaHighmarkUnited HealthcareCigna/Great-West HealthcareIndependence Blue Cross/AmerihealthAnd more! We will help you understand if your insurance covers virtual nutrition
- [Privacy Policy](https://peaceandpancakes.com/privacy-policy/) - Who we are Our website address is: https://peaceandpancakes.com. Comments When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection. An anonymized string created from your email address (also called a hash) may be provided

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