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Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

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About

About Me

Hi, I’m Jen. I’m a health coach, mom, and wife. I love the pleasures of good food, so I’m eternally grateful that we humans need to eat several times a day! I like to create nourishing recipes and meals that not only taste good, but are good for you. I enjoy cooking, but don’t want to spend my entire day in the kitchen, nor do I have the time to. I feel like a rock star when I get a meal on the table that is easy, healthy, delicious, and the whole family enjoys. I get my kids involved in the kitchen as much as possible, because I believe knowing how to feed yourself well is one of life’s most useful tools.

If I’m not cooking or coaching, you can find me out for a long walk, swinging a kettlebell at the gym, or doing cartwheels in my backyard. I love moving my body as much as I love to eat well.

My current life goals:

  • mastering my handstand
  • going to bed earlier
  • putting away my clean laundry (don’t hold your breath on that last one)

Things that make me happy:

  • homemade soup in winter
  • Turkish get-ups
  • seeing my kids do something kind when they think no one is watching

How We Eat

Hmm. I’m not big into labels when it comes to way-of-eating, but I guess the most accurate description of my household would be real food, plant-heavy omnivores who live in the real world where cookies, ice cream, and chips make the occasional appearance. We eat minimally refined foods most of the time because that’s what makes us feel and function our best (and, because it tastes so good!).

Here’s what I’ve learned on my journey:
Flavor first. It’s gotta taste good.
I follow these guiding principles that work really well for me, not rules and restrictions:

  • Fill my plate with real, whole, minimally refined foods
  • Include protein, fat, and slow-digesting carbs on my plate at mealtime
  • Eat until I feel satiated and honor my hunger

About Nourished Not Famished

I started Nourished Not Famished after my own “a-ha” experience. I ditched traditional “dieting”, and began nourishing myself with real, whole foods. This profoundly changed my health! My energy level soared and my mind felt sharper. I lost fat and gained muscle, and my mood improved, too. I was so excited to discover that nourishment, in the form of delicious, satiating meals are the path to better health and fat loss. Forget about deprivation and restriction! I wanted to share that with others, to show that being nourished, not famished works, and that it is actually a pleasurable and sustainable way to live. Also, I like to write, test recipes, dance in the kitchen, and take pictures, so it seemed like a no-brainer.

To deepen my knowledge about nutrition and wellness, and improve my capability to be a resource to others, I pursued further education. I hold a graduate certificate from the Tufts University Friedman School of Nutrition Science and Policy.

Though many of my posts and resources are centered on food, I also include some posts about movement and general health. Everything is connected, so it’s critical to address more than just diet when it comes to getting healthy and feeling good. Sleep, stress relief, joyful movement, time spent outdoors, and time spent with loved ones are just a few of the other necessary ingredients. And, when it comes down to it, it’s really exciting to consider how dialing into all of those elements influences your physical and mental health. It allows your health to power your life, rather than hold you back. In my opinion, that’s what it’s all about.

Thank you for coming here and being a part of my little corner of the world! It’s so lovely to have like-minded people along for the journey. I love to stay in touch, so please feel free to contact me, sign up for my newsletter, and follow me on Facebook and Instagram!

Disclaimers and Copyright:
The information on this website is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your condition.

All copyright laws are applicable on this blog and its contents. If you want to use my pictures to promote my recipe or website in general you may do so by sharing one photograph as long as you link back to my original post. Please do not repost recipes or other written content from my site without my permission.

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen.  Find out about more about me here.

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Hit like if you use your favorite restaurant meals Hit like if you use your favorite restaurant meals for cooking & meal planning inspiration! 🙌 #copycatcooking 🙌  Today I threw together a recreation of one of my favorite items from a local Italian restaurant @trattoria_san_pietro , garlicky shrimp & broccoli rabe (a.k.a. rapini) with sourdough toast.😍 (deets below)

To be honest, we usually just make a lot of things on repeat here to keep meal prep & planning easy. When we're feeling kind of bored it, I'll throw something new into the mix. We'll try out a new recipe, or copycat one of our dining out favorites.

Our copycats don't always come out exactly how we want 🤷‍♀️, but it's fun trying anyway. We always end up learning something new about a cooking technique or flavor profiles, which boosts our #kitchenskills in the long run.

How do you mix things up in the kitchen when you're feeling really bored of your usual meals? And what are some ways you've been able to level up your kitchen skills to make the whole meal planning and meal prep thing easier?

🔥Deets on my meal:🔥

👉 Inspiration struck when I saw some super fresh looking broccoli rabe at the supermarket.

👉Next, I hit up my freezer:
✔️Thawed some pre-cooked shrimp.
✔️Toasted some Trader Joe's multigrain sourdough I had stashed in the freezer. (You store unused bread in your freezer, too, right? 🙂)

👉 Gave the rabe a rough chop, then a quick blanch (salted water). Immediately placed it in a bowl of ice water for about 2 minutes. (This stops the cooking process rapidly, retaining a bright green freshness to the veggie.)

👉 Sauteed a boatload of thinly sliced garlic and a pinch of crushed red pepper flakes over low heat in a large skillet. Added blanched rabe and a smidge of butter and heated for a few minutes, stirring occasionally. Seasoned with salt.

👉Plated it all and enjoyed! #nourished
#nutritiousisdelicious 

👉 Bitter foods like rabe can stimulate digestion and improve the absorption of nutrients. 🎉 Even if you don't fall in love at first bitter bite, your taste buds *will* grow to love bitter foods. Literally, over time the proteins in your saliva change and adapt in response to eating bitter foods, ultimately changing the taste ex
Hi, I'm Jen and I LOVE TO WALK. 😀 Do you? Don't Hi, I'm Jen and I LOVE TO WALK. 😀 Do you? Don't underestimate the power of a walk! Even if you only have ten minutes, it is *totally* worth your time. I know I sound ridiculously enthusiastic about walking 😀, but, you guys . . . walking daily can be life-changing! #everythingisconnected

Walking is a balm for the mind, body, & soul . . .

👉 Outdoor movement calms the nervous system and boosts creative thinking.

Here's how that's playing out for me:
✔️Shuts down the hamster wheel of anxiety in my head over pandemic stress, parenting teens (#dearLord 😟), & general life stressors. 
✔️ Lets my mind wander freely, sometimes resulting in creative solutions to current problems and challenges I'm working on.
✔️ A short walk in the early evening is helping me relieve stress and unwind from the day. I'm leaning less on that evening glass of wine as #stressrelief ! Plus, no downsides or icky side effects to walking (not so true about the wine 🤷‍♀️).

👉 Exposure to outdoor, natural light can boost your Vitamin D levels. Vitamin D helps your body maintain healthy bone density, helps your immune system function well, and might even help ward off depression.
✔️ Yay! Potentially less risk of osteoporosis as I age. 
✔️ Helps my immune system kick colds & other viruses to the curb. 💪
✔️ Boosts my odds of getting through  winter without #seasonalaffectivedisorder 

👉 A brief walk after a meal can help regulate your blood sugar response. This is a great benefit for anyone, but especially for anyone who might be pre-diabetic or #diabetic.
✔️ My walking habit has helped me steer my health away from blood sugar issues. Walking, along with some tweaks in my way of eating, better sleep, and resistance training turned me away from becoming pre-diabetic.

So, yes, I am a major fan of walking! How about you?

❓What are some ways you could or have set yourself up to make getting out for a walk easier to do? 
❓Do you keep your walking shoes and outdoor gear in a handy spot? 
❓Do you schedule short walks into your daily plan, to help ensure they happen?
❓Do like to use walking to get in some much needed #alonetime, or do you like company when you walk and use it as a time to connect?
Maple Tahini Dressing/Dip 😍 Aiming to eat more Maple Tahini Dressing/Dip 😍 Aiming to eat more veggies this week? You'll have no problem getting yourself to hit your #veggiegoals if you're pairing them with this perfectly tangy-yet-sweet, smooth & creamy tahini dressing. Hit link in my bio @nourished.not.famished for the recipe!

Tahini (a.k.a. sesame seed butter) is a great plant-based fat to add into your rotation. It can be used in a million different dishes, so if you decide to take the plunge and buy a jar, I assure you that it will not go to waste. 🙌

In my house, we'll be using this as a dip to go with our usual veggie platter we prepare almost every week.

When the dinner hungries hit, and dinner isn't ready quite yet, I grab our veggie platter and dip out of the fridge. Everyone nibbles aways, takes the edge off their hunger as they await dinner AND, boom 💥 - everyone's just eaten a hearty serving of veggies. 🎉

What's your plan to hit your veggie goals this week? How are you setting up your Future Self to succeed with that? 🙌 #letsdothis 

#mealplan #mealprep #shapethepath #tinyhabits #healthyhabits #simplenutrition #ditchthediet #omnivore #plantforward #plantfocused #veggies
😆 Truth, right? Let's be real, grocery shopping 😆 Truth, right? Let's be real, grocery shopping isn't all that fun, but if you already have a clear plan in place *before* you shop, it feels a lot less overwhelming. And by "have a plan", I mean:
👉 Figure out *what* you (and your household?) are going to eat for meals in the coming days. Nope, it doesn't need to be perfect. 
(🎉I've broken that down for you into 6 bite-sized steps to help you get it done.🙂 Hit link in bio @nourished.not.famished to see it now on my blog!)
👉Then, make your shopping list based on your plan. 

I promise you . . . if you start with a plan before shopping, you will probably end up spending less, eating better, and reducing #foodwaste .
#winning 🙌🙌

❓So, what kind of grocery shopper are you? A planner? Just-wing-it? A little bit of both??

❓What's on your meal plan this week? 
❓How are you showing your Future Self (who *really* wants to make good choices) some love & support by planning ahead?

📷 photo by Suzanna Kreiter of The Boston Globe

#mealplan #mealprep #groceries #groceryshopping #adulting #simplenutrition #feedingmyfamily #ditchthediet #healthyhabits #healthymom #healthymoms 
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