Nutrition
Through
Addition

At Wellness by Wendy, we focus on correcting food and eating behavior, managing food anxiety, and helping you develop gratifying eating habits.

Our non-restrictive mindset of "Nutrition Through Addition" enables our clients to liberate themselves from food guilt, empowering them to develop healthy eating habits.

We start with understanding

There are no shortcuts to achieving well-being; we understand that no two individuals have the exact needs. Our comprehensive approach works across client needs, life stages, and health statuses.

With expertise in digestive and gut health, heart health (including managing high blood pressure and cholesterol), weight management, plant-based nutrition, sports nutrition, mindful and intuitive eating, and overall well-being or lifestyle changes, we offer personalized guidance tailored to your goals—ensuring your needs are understood and supported.

FRUIT & VEG TIP! 🥦🍎🍇

Just wanted to share this in case it helps anyone who’s trying to work more fruits and veggies into their day!

Personally, I find it tough to get veggies in at breakfast or lunch—especially when I’m on the go or don’t have access to a fridge, microwave, or stove. Fruit just fits better with those meals.

✅ For breakfast: berries and bananas are my go-tos 🫐🍓🍌
✅ For lunch: apples, grapes, oranges, and dried fruit are easy to pack and eat 🍎🍊🍇

Dinner is where I really focus on loading up on veggies. I aim for 2–3 different kinds and usually have more than a serving of each. I try to really bulk up the plate!

If you’re feeling overwhelmed trying to “eat perfectly” at every meal, try zooming out and looking at the whole day instead. That big-picture view can make healthy eating feel way more doable—and way less stressful.

What about you—do you find it harder to get veggies in during the day too?

#BalancedEating #FruitAndVeg #RealLifeNutrition #NoFoodRules #HealthyNotPerfect #WellnessByWendy #DietitianTips #RD

Not another RD pushing salads, I promise 😅🥬

You’ve heard it: “Eat 5 servings of fruits and veggies a day.”

Cool... but like, what does that actually look like? And how do you pull it off without living on carrot sticks and side salads?

I made up 5 days worth of ways you can hit your produce goal without overthinking it 🍓🥬🌽

✨ Easy breakfast add-ons (your oatmeal’s about to get a glow-up)
✨ Veggies that turn lunch into an actual meal
✨ Dinner ideas that go way beyond plain steamed broccoli

Whether you love veggies already or you’re just trying to eat a little more of them—this post’s for you 💚

👉 Swipe for inspo

#EasyMeals #EatMorePlants #FruitAndVeg #HealthyEating #NutritionSimplified #BalancedEating #EatTheRainbow #WellnessByWendy

RD’s protein bar recs!

I planned to share 5 protein bars I liked as a dietitian—ones with solid stats and decent taste. But honestly… most of them were a letdown 😅

I’ve had all of these before (except Alani—I had high hopes for that one), but they just didn’t hit the same. Feels like the formulas have changed or maybe my standards have.

👉 Barebells was the only one I still loved—great texture and taste.
👉 Pure Protein had that classic “protein bar” taste but I would still eat it.
👉 NuGo was dry but not awful.
👉 One Bar used to be softer and bigger.
👉 Alani? Super chewy and kinda chalky.

Most left me with an artificial after taste.

So I’m still sharing this because I do think Barebells nailed it. But now I’m curious—do you eat protein bars regularly? Do you have any favorites? Or are they all kinda mid these days?

#ProteinBars #DietitianApproved #HealthySnacks #OnTheGoSnacks #WellnessByWendy #SnackReview #NutritionMadeSimple #BalancedEating #SimpleNutrition #MindfulEating

Spring cleaning, nutrition edition 🌸✨

No detoxes, no restrictive resets—just a chance to check in and make small, sustainable tweaks that actually help you feel good heading into a new season.

Here’s your spring refresh checklist: ✅ Pantry check: Toss expired stuff, restock with foods that support your goals. ✅ Habit check: Winter hibernation mode = cozy foods & comfort eating. No shame, just a chance to reset routines! ✅ Mindset check: Warmer weather can bring sneaky restriction thoughts. Instead of cutting things out, focus on what you can add in—protein, fiber, variety, & satisfaction. ✅ Meal refresh: Rotate in fresh flavors, seasonal produce, & lighter meals that feel good and taste amazing.

No extreme changes, no stress—just little shifts that make a big impact. 💛

What’s one thing you’re refreshing this spring? Drop it below! ⬇️

🩷✨
I eat processed food like cereal and protein bars.
I eat dinner too late sometimes.
I’ve been known to snack mindlessly.
I skip taking my vitamins.
I like sugar in my coffee.
I tell myself every week I’ll meal prep and never do.
I don’t eat organic.
I eat the same meals on repeat.

I lean into the fact that nutrition isn’t about perfection. I prioritize things that matter to me - what I call my “non-negotiables” - and if I get close on everything else I’m happy.

Nutrition should fit your life, not the other way around. 😉💛

A little coffee creamer comparison vid for ya!

This comes up in conversation pretty often - whether coffee creamer is OK or a colossal waste of calories.

It depends on how much you’re using!

I took a deep dive into popular liquid creamers—traditional and plant-based—and here’s what I found:
✅ Almost all the creamers I looked at have 25-35 calories & ~5g sugar per tablespoon (honestly, is anyone just one tbsp? 👀)
✅ If you’re looking for the simplest ingredients—no oils, emulsifiers, or preservatives—Chobani is it.
✅ Plant-based creamers all have very similar ingredients (Nut Pods had a small ingredient list and only 10 cal/tbsp) and nothing stood out.

I assume many people are concerned mostly with the sugar content of creamers. Since most had 5g/tbsp, say you have 3 in your coffee that’s 15g of sugar.

That’s not terrible in my opinion! Like everything else, it’s not about one SINGLE food, but how that food fits into your day. And how many cups you’re having per day.

So my advice is be aware of how much you’re using per cup and how many cups you drink. If the number seems high, now you know.

As for me, it’s cinnamon, half and half and a little turbinado sugar 😋

#Coffee #CoffeeCreamer #RD #DietitianReviews #DietitianApproved #GroceryStore #Sugar

RD’s GO-TO sources of fiber!

Last week I posted my go-to proteins, which consisted of the foods I eat the most often that I rely on to get my protein. We are doing the same with fiber! This is what’s on my own list, of course there are higher/other sources out there!

In order of highest to lowest if that’s more helpful:

All Bran buds - 17 g per half cup (I mix this into a lot of my breakfasts)
Avocado - 13g average (whole)
Chickpeas - 7g per half cup
Quinoa - 5g per cup cooked
Popcorn - 5g per 3 cups popped (ngl, my fav way to get fiber)
Apples - 4.5g per medium
Edamame - 4g per 1/2 cup (shelled)
Oat bran - 4g per 1/3 cup raw (this cooks quickly)
Steel cut oats - 4g per 1/4 cup raw (this cooks slowly)
Banana - 3.5g per large
Kale - 3.5g per 4 cups raw (salad size!)
Dark chocolate - 3g per oz
Broccoli - 3g per cup of florets
Potatoes - 3g per average, including sweet potatoes!
Prunes - 3g per 5 prunes (don’t hate!)
Dried pineapple - 3g per 1/3 cup (@mavuno harvest does not add sugar which is hard to find!)
Pumpkin puree - 3g per 1/2 cup (I use this in so many muffin/bar recipes as well as oats)
Sprouted grain bread - 3g per slice (I love bread and this one gives me the most bang for my buck)
Pumpkin seeds - 2g per 3 tablespoons
Dates - 2g per oz (I am so into dates lately: medjool or deglet noor)

#fiber #fiberfueled #guthealthy #guthealthforlife #dietitian #dietitianapproved

I cannot believe 9 years ago I coached my first @orangetheory class 🥹

I still love this workout, love this community and walking into @otfmoorestown is like walking into my own front door 🧡

Who wants to guess how many classes I’ve coached?! Comment your guess 🤭

📸 Huge shoutout to @richshotspro.arw for taking these bomb photos last year!

#orangetheory #otf #otfcoach #fitness #anniversary #run #row #lift #morelife

Hot take: it’s ok to be a little all over the place.

In nutrition and fitness (my worlds) it’s popular to have one thing be your identity. Or you’re trying to zone in on the one thing that’s going to get you the best results.

And I really believe that’s not necessary. I think life is made up of a mixture of things that make us feel good! You’ll exhaust yourself trying to find the BEST strategy for every little thing. Life isn’t that black and white and we aren’t algorithms.

Leave me a comment if you also live life in the messy in-betweens like me :)

#HotTake #BalancedLife #WellnessJourney #DietitianLife #FitnessCoach #AllTheThings

Allow me to offer you the simplest gut health protocol ever.

You don’t need fancy cleanses, pricey probiotics, or restrictive diets to support your gut—just the basics. Especially if you’re already healthy and just want to make sure you stay that way!

Swipe through to see what actually matters (and what doesn’t).

Which one of these do you already do? Or is there one you want to work on? Let me know below! ⬇️

#GutHealthSupport #Microbiome #Fiber #Water #Movement #DietitianApproved

Thanks @whoamommaprotein (really @hospitablepez!) for sending these my way to try!

I love a good sweet treat so I was psyched to try a protein ice cream. To my surprise, this felt way more like an ice cream (gelato to be specific) than some similar products I’ve tried in the past.

Because it contains a lot of traditional ice cream ingredients it didn’t feel healthier than traditional gelato which is higher in fat and sugar and lower in protein.

My favorite flavor hands down was espresso chocolate! Gimme that combo any day of the week.

My tip (and theirs) is to let it thaw until it’s spoonable. You’ll get the best consistency that way! I might’ve said “room temperature” in the video which I didn’t mean lol I meant thaw!

What are your thoughts on stuff like this? They ship (mine arrived in perfect condition) so try for yourself! Use code ‘Pezz2025’ at checkout!

#FoodReview #DietitianReview #DietitianApproved #IceCream #Protein #ProteinPacked #SweetTreat #Balance #Macros #MacroFriendly

If it feels too overwhelming, it’s likely the first step isn’t small enough.”

I heard this recently, loved it, and wanted to pass it along! I’ve definitely given up on things—or even avoided starting—because the thought of it was overwhelming. But I was thinking too big! I was too focused on what it would look like at the end instead of what it would look like at the beginning.

This is so relevant for health, wellness, and nutrition habits, but I think it applies to anything!

Is there something you want to do but feels too big right now? Try zooming in on just the first step. What’s one tiny action you can take today to move forward? 💫

#SmallSteps #Progress #ProgressOverPerfection #Mindfulness #BehaviorChange #Habit #Growth #Nutrition #Fitness #WellnessByWendy

HELLO!

Today’s dietitian review is Luna Bars 🍋

I talk through ingredients and nutrition for Luna Bars plus TWO alternatives, and I tell you the price breakdown per bar so you can make the best choice for you!

I used to like these, but they are $$ and honestly I think @kindsnacks has a better product in the protein breakfast bars.

Would love to know what you think! Do you like any of these or have a recommendation for me?!

#DietitianApproved #DietitianTips #RD #Food #FoodReview #Snacks #Breakfast #OnTheGo #FoodFreedom #WellnessByWendy

Save this for after your next workout and swipe to the end for examples! 🏋️‍♀️🍽️

Combining my two loves—food & fitness! ❤️

As I’ve gotten older, I’ve realized just how important pre- and post-workout fueling really is. Gone are the days of rolling out of bed hungover and somehow running a perfect 5K. 😅

Now, prioritizing intentional post-workout nutrition has been a game-changer for my recovery—I feel better, bounce back faster, and stay energized for my next workout.

Oh, and it also keeps me from raiding the fridge all day. 😆

Don’t forget to hydrate 💦

#PostWorkout #FoodIsFuel #BalancedEating #Recovery #MindfulEating #NutritionMadeSimple #StrongerEveryDay #Dietitian #RDApproved #WellnessByWendy

This might seem silly, but I’ve never shared anything this unfiltered before.

The truth is that even though this is my job, dedicating this much time to being as healthy as I can is not easy. Especially when it comes to food. We cook every meal at home, eat late, have no dishwasher, limited space, terrible lighting, and a lot of dietary restrictions.

If I’m being honest it actually f*cking sucks lol

But I choose this path because without health, we have nothing. And I would be letting myself down and feel like crap if I took the easy way out.

So I’m not telling you to spend 2.5 hours making and eating dinner. But I am encouraging you to find a rhythm that is doable so that you can make sure you are treating your body right and as always, using food as self-care.

#RealTalk #Unfiltered #Authentic #Wellness #SelfCare #KeepItReal #Dietitian #Dinner #GlutenFree #Health

Me, before I became a dietitian: “I can’t wait to help people be the healthiest versions of themselves!”

Me, after I became a dietitian: “you guys it’s ok to eat bread.”

Maybe I’m on some sort of bread kick after my bun video?!

From a dietitian’s perspective, rice cakes are useless. Even if your goal is weight loss and you’re trying to minimize calories, you’d be better off spending a couple extra calories on bread for a better outcome.

If you like them then I’m not here to stop you. But you can stop pretending to like them if you actually don’t 🙃

Plus, it’s bread we are talking about here. Up against an air circle. No competition.

What do you think?! Rice cakes in or out?!

#Dietitian #DietitianTips #ThisOrThat #RiceCake #Bread #Healthier #Comparison #HealthyChoices #Wellness #WellnessByWendy

THIS JUST IN ‼️

Bread is fine and won’t kill you. In fact, dietitians recommend eating the bread 10/10 times! Crazy.

Let me know if you have questions about this crazy hack! 🤪

#EatTheBread #DietitianApproved #GuiltFree #FoodFreedom #Carbs #Food #Dietitian

Uncrustables—are they a solid choice or a no-go? 🥪🤔

A long ingredient list can scare people off, but here’s the thing: more ingredients ≠ automatically unhealthy!

Food labels tell a bigger story than just the length of the list. It’s about what’s in there, how it fits into your overall diet, and what works for you.

That’s why I love teaching clients how to read labels without the stress—so they can make choices with confidence (and without fear of a few extra ingredients).

So, where do you stand? Are Uncrustables a yes or no for you? And what’s your go-to flavor?! 👀👇

#MindfulEating #BalancedDiet #NutritionMadeSimple #HealthyEatingTips #DietitianApproved #HealthyLifestyle #Uncrustables #Snacks #WellnessByWendy #FoodFreedom

Hi babe, let’s talk ultra-processed foods 💕

This video is a little longer, but I want you to have all the info you need to make healthful, informed choices!

A solid strategy for spotting ultra-processed foods is to ask yourself: How far is this from its original form? The further you get, the more processed it is.

Now, are UPFs bad? Nope. But are all foods created equal? Also nope. My stance? There’s no such thing as a bad food! Every food has a purpose—even if that purpose is pure emo.

Hence why I had to end with a toaster strudel because, when I tell you I ate so many growing up!! 😆

These days, I prioritize minimally processed foods because that’s what makes me feel my best.

What do you think?! ⬇️

#UltraProcessedFoods #NutritionMadeSimple #FoodIsFuel #NoFoodRules #MindfulEating #WellnessByWendy #HealthyLiving #Dietitian

Grab one? Grab five? Eat them in secret? 🤫

Share with a coworker? Avoid them and think about it all day? Stress about taking one? Worry about how to track it? 😓

I’ll go first: old me would take one, or two, and torture myself by waiting for the right time to have them.

Now, I can take it or leave it. And if I take it, I enjoy it. I know I can always go get some for myself whenever I want 😉

#POV #Relatable #FoodThoughts #Obsession #FoodFreedom #MindfulEating #Cupcakes #Muffins #YourMove #LetsTalk

PSA: It’s quite enough to just want to be healthy ‼️

You don’t need a six-pack, a specific body type, or some extreme goal to ‘justify’ taking care of yourself.

Most of social media would have you thinking otherwise! Not every healthy recipe has to be for weight loss. Not every workout has to be to reduce belly fat. Overnight! Doing things that don’t work!

Wanting to feel good, move well, and nourish your body? That’s reason enough. 💛

Let’s stop making health about how we look and start embracing how we feel.

Who’s with me? 🙌

#BalancedEating #MindfulEating #FoodFreedom #Fit #Healthy #MoveYourBody #FeelGoodFitness #Mindful #BeCool #WellnessByWendy

Week of meals & snacks 👇👇

Pretty much everything I eat (except for some snacks) I make at home. I don’t want to spend too much time cooking, I am good with leftovers and I use things across multiple meals.

I rarely have food waste and it also keeps my budget in check!

Meals this week:
🌱 Red leaf salad with carrots, red cabbage, black olives, grape tomatoes, avocado, red onion, quinoa, pork tenderloin.

🌱 Broccoli rabe, roasted zucchini, millet, pork tenderloin. Balsamic & pecorino on top!

🌱 Roasted chicken on sheet pan + apples, carrots, onions, millet.

🌱 Leftover chicken, kale salad, roasted broccoli, quinoa.

🌱 Sautéed kale, butternut squash, onion, chicken thighs, millet.

Already had: red cabbage, red onion, avocado, millet, balsamic vinegar, pecorino, quinoa, butternut squash, chicken thighs.

Snacks this week: dried fruit, grapes, ranch flavored almonds, nature valley nut butter biscuits, premier protein cereal.

Good food doesn’t have to be complicated!

#EasyMeals #HealthyEating #MealPrep #QuickAndHealthy #FoodFreedom #DitchDietCulture #EatAtHome #HomeCooking #WellnessByWendy #NutritionMadeSimple

Ultra-processed foods are everywhere—and they’re designed to be that way. 👀

If you’ve ever felt out of control around certain foods, it’s not just you! These products are literally engineered to be addictive, easy to overeat, and hard to stop thinking about.

I’m not here to tell you to cut them out completely (you know I don’t do food fear-mongering), but I do think it’s worth knowing what you’re up against.

Let’s talk about it! ⬇️

What’s your take on ultra-processed foods? Love them? Avoid them? Somewhere in between?

#Nutrition #UltraProcessedFoods #Health #NutritionTips #Dietitian #DietitianAdvice #SnackTime #FoodAddiction

Out with the GUILT, in with the GROWTH 🌱

In 2025 my mindset is all about FOOD AS SELF-CARE!

No more treating our nutrition like a chore, chasing diets that don’t serve us, or clinging to outdated and harmful beliefs.

We are embracing food as self-care, finding what truly works for us, and honoring the season of life we are in!

Follow along for stress-free, uplifting and positive vibes only nutrition content! Drop a 🫶 in the comments if you’re ready!

#MindfulEating #NutritionMadeSimple #DitchTheDiet #FoodFreedom #SelfCare #DietitianApproved

Just needing to put out some ✨ feel good friday ✨ vibes today ❤️

Take what you need. Do what you need to do. Don’t shy away from little comforts or indulgences that might make things easier for you.

But do not wallow in it. Feel it, use it. Figure out how you can best care for yourself and others if you’re able!

Sending love and good vibes 💕

#friday #fridayvibes #feelgoodfriday #weekend #selflove #selfcare #cameraroll #balance #comfort #life

Do not forget your sweet treats, friends!

Go grocery shopping keeping both versions of yourself in mind 💕

#groceryshopping #balance #sweettreats #healthy #snacky #dietitiantips #food #foodlover

Day in the life: no clients edition!

Days where I see clients I’m pretty much glued to the computer so there isn’t much to see there 🤪

But my weekday @orangetheory coaching day is client-free! I choose this day to do all my food shopping and chill in the afternoon.

Making an appearance:
@f45_training_mtlaureltownship 🏋🏻‍♀️
@otfmoorestown 🎤
Parking lot geese 🪿
@aldiusa 💙
@wegmans 🧡
@shopritestores 💛
@lacolombecoffee ☕️

I know it’s crazy, but I always go to 3 separate stores to food shop! It’s honestly a relaxing activity for me, and going on a weekday afternoon means I can take my time and browse and not worry about crowds.

Also crazy I am sitting outside in shorts and a T-shirt at the end of October! 🍂 ☀️

Why I don’t want you to waste your 💰 on this trend!

It’s going to get neutralized the minute you drink it, negating any of its alleged benefits.

And speaking of the alleged health benefits - what are they exactly? Improved hydration? Better pH balance? Your body can do that on its own with regular water💧.

I’m just not convinced this is something that is worth spending money on!

As always, would love to hear what you think! 💭

Do you buy and drink alkaline water? Have you noticed a difference if so? 👇

P.S. did not even realize I was wearing a damn alkaline trio shirt as I filmed this 😂😂

WATCH TIL THE END! 📹

I’m a dietitian, so of course I keep healthy food stocked in my kitchen at all times!

But I’m also a human, so of course I keep treats stocked at all times too!

I really believe balance is the key to success and happiness. In food and in life. I wouldn’t be happy or satisfied if I ate only egg whites and quinoa every day.

I think something that has worked with me in the past has been keeping 1-2 treats open at a time. That way I can enjoy something and get my fill without feeling pressure to finish 5 open boxes.

I just finished the pumpkin wafer rolls last night so I think I’m gonna open the Reese’s next!!!!

What’s your favorite thing to keep stocked?! Healthy or treat! 👇

#Dietitian #DietitianApproved #DietitianEats #DietitianTips #PantryStaples #Stocked #HealthyFood #SweetTreats #Balance #Wellness

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Nutrition Through Addition

We start with understanding

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Nutrition
Through
Addition