Appleman Nutrition

05/19/2026

The foods that feel right in January are rarely the ones you reach for in May, and that is not in your head.

Our bodies respond to daylight, temperature, and activity, and spring tends to bring a natural pull toward lighter, greener foods. Tender greens, early berries, asparagus, peas. Bitter greens like arugula and dandelion pair beautifully with the season. A little more water as movement picks up.

None of this is a rulebook. All foods can fit in every season. It is just nice when the body and the grocery aisle happen to agree.

What is one spring food that feels right in your body this week?

05/13/2026

If GLP-1 nausea has become part of your day, you are not doing anything wrong. The medication slows digestion, which means bigger meals can sit heavy and feel worse than they used to.

One of the most reliable shifts: move from three larger meals to four to six smaller ones spread throughout the day. Bland, easy-to-digest foods like oatmeal, rice, lean proteins, and cooked vegetables tend to sit best while your body adjusts.

You do not have to white-knuckle through this. There are real strategies that help, and we would be glad to walk through them with you: https://www.applemannutrition.com/glp1-nutrition-support

05/07/2026

Your health is so much more than a number on the scale.

Blood sugar, energy, sleep, digestion, mood, how you feel in your body at the end of the day, these are the things that actually tell us how a body is doing. And they can improve in meaningful ways without weight being part of the conversation at all.

At Appleman, our care is deeply personal. No rules. No shrinking. Just real support that honors all of you.

What would it feel like to take the scale out of the story for a while?

05/05/2026

Kids notice everything. They notice when their bodies change. They notice when other people's bodies look different from theirs. And they ask questions about all of it.

How we respond to those questions shapes how they feel about themselves for a long time. The good news? You don't have to have perfect answers. You just need a compassionate approach.

Join Rebecca Appleman, RD, Mara LoConte, MS, RD, and Gabrielle Felman, MS.Ed, LCSW, PMH-C at Community of Play on May 8, 12:30 to 2:00 PM, for a workshop on answering kids' questions about bodies, food, and self-image in a way that builds trust and confidence.

Register here: https://www.hisawyer.com/community-of-play/schedules/activity-set/1866834?source=camps

04/29/2026

Iron is one of the most important nutrients for your child's brain development, supporting everything from attention and memory to learning and mood regulation. Even mild iron deficiency can affect cognitive performance.

Here is one simple strategy that makes a real difference: pair iron-rich foods with vitamin C at the same meal. Beans with bell peppers, lentils with a squeeze of lemon, fortified cereal with strawberries. These combinations help the body absorb significantly more iron, and they are easy to work into your family's routine.

Feeding a growing brain does not have to be complicated or perfect. It is about consistent, varied eating across the day and the week, without pressure or stress at the table.

If you have questions about your child's nutrition, a pediatric nutritionist can help you build a plan that supports their development and their relationship with food.

04/21/2026

If you have tried the low FODMAP diet for digestive symptoms, you may have experienced real relief during the elimination phase. That relief is valid, and it is exactly what the protocol is designed to provide.

But the elimination phase was never meant to be a permanent way of eating. It is the first step in a three-phase process. The reintroduction phase, where you systematically test individual food groups to identify your personal triggers, is where the most valuable information comes from.

Staying in the elimination phase long-term can reduce beneficial gut bacteria, create nutritional gaps, and make it harder to expand your diet over time. The goal is to find the most varied and inclusive eating pattern that works for your body.

If you have been stuck in elimination, or if you are thinking about trying the low FODMAP protocol and want to get the most out of it, working with a registered dietitian who specializes in digestive health makes a significant difference.

04/17/2026

How do we reflect on our own history with food and body to make sure we're teaching our kids something healthier than what we learned?

That's the question at the heart of this upcoming workshop at Community of Play on May 8 from 12:30 to 2:00 PM.

Rebecca Appleman, RD, Mara LoConte, MS, RD, and Gabrielle Felman, MS.Ed, LCSW, PMH-C will guide a conversation about the messages we absorbed growing up and how to create a more protective environment at home. Because the best thing we can do for our kids starts with understanding our own story.

Save your spot: https://www.hisawyer.com/community-of-play/schedules/activity-set/1866834?source=camps

04/15/2026

Can what you eat really affect your bone density after 40? The answer is a clear yes, and it goes well beyond calcium.

Bone is living tissue that responds to what you eat, how you move, and the hormonal changes your body goes through, especially during perimenopause and menopause. After 40, most adults begin losing a small percentage of bone density each year, and for women, that rate can accelerate significantly.

The nutrients that matter include calcium, vitamin D, magnesium, vitamin K2, and protein, and the overall pattern of how you eat matters even more than any single supplement.

If bone health is something you have been thinking about, or if you are navigating the nutritional complexities of midlife, a registered dietitian can help you build a plan that fits your individual needs. You do not need to figure this out alone.

04/11/2026

Diet culture has found a powerful partner in social media, and teens are absorbing messages about food and body image that are harder to spot than ever.

It no longer looks like traditional dieting. It shows up as "wellness" content, clean eating trends, and peer-to-peer videos that make restriction feel normal. Algorithms amplify this by serving more of whatever holds a teen's attention.

But families have real tools to push back. Teaching your teen to question nutrition advice from influencers, using neutral food language at home, and keeping mealtimes about connection rather than control are all evidence-based strategies that make a difference.

If you are noticing shifts in how your teen talks about food or their body, a registered dietitian who specializes in adolescent nutrition can help. You do not need to wait until it feels like a crisis to reach out.

04/10/2026

"Mommy, am I fat?"

If your child has ever said something like this, you know how quickly your heart drops. What do you say? How do you make sure your response supports a healthy relationship with their body?

Join Rebecca Appleman, RD, Mara LoConte, MS, RD, and Gabrielle Felman, MS.Ed, LCSW, PMH-C at Community of Play on May 8 from 12:30 to 2:00 PM for a conversation about creating a protective environment around food and body at home.

You don't need to have all the answers. You just need a safe space to start exploring them.

Register here: https://www.hisawyer.com/community-of-play/schedules/activity-set/1866834?source=camps

04/06/2026

The daily school lunchbox is often a source of hidden stress. You pack a balanced meal, but it comes home untouched. This is common because school is a high-pressure sensory environment. Children have limited time to eat and many social distractions. To help, try moving beyond sandwich alternatives to "deconstructed" meals. Bento-style boxes offer great lunchbox solutions by keeping textures separate and appealing.

Focus on child nutrition through easy finger foods like cheese cubes or roasted chickpeas. If you are dealing with a picky eater lunch, always include one "safe" familiar food. Lunch refusal often happens when a child feels overwhelmed by new smells or textures. Using an insulated thermos for warm leftovers can also improve pediatric feeding success.

A balanced lunch provides the sustained energy your child needs for the classroom. Small shifts in presentation can turn a stressful midday meal into a win for selective eating.

Read our full guide on creative and stress-free lunchbox solutions. ⬇️

Struggling with school lunchboxes that come home uneaten? We explore why lunchbox eating differs from home and offer practical solutions.