How I Nurish: Frances Largeman-Roth Shares Nutrition Tips, A Recipe, and More
Frances Largeman-Roth, RDN is a nutrition expert and author, but her biggest job is being a mom to her three kids. We asked her to share some nutritional wisdom, discuss her self-care routines, and talk about how she stays nourished with Nurish by Nature Made®.
1. NUTRITION AT A GLANCE
How does nutrition play a role in your everyday life?
FLR: Nutrition impacts every part of our life, from our ability to focus and learn to our energy level throughout the day, and even our ability to fall asleep at night.
How important is nutrition in nourishing our minds and bodies?
FLR: Nutrition is fundamental in keeping our minds and bodies healthy. Most people know that we need calcium and vitamin D to keep our bones strong, but consumers are also starting to make the connection between nutrients and brain health and are searching out foods and supplements to help support their brain.
How do you try to meet your recommended nutrient needs through diet?
FLR: I am all about eating a colorful diet. I even wrote a book about it called Eating in Color! People, including kids, respond much better to food that looks bright and fun. I start the day with color, like overnight oats loaded with berries for breakfast, a grain bowl packed with veggies for lunch, a snack of fresh grapes and manchego cheese, and roasted salmon and kale for dinner. Colorful fruits and veggies are loaded with antioxidants, as well as fiber, and most of us don’t get enough of them.
2. THE WHOLE YOU
What did you learn about yourself in taking the nurish quiz? Any specific fitness or wellness goals you shared?
FLR: I shared that I wanted support for my active lifestyle, which includes exercise 5 times a week. I also noted that I needed some help with sleep.
What’s in your pack? And was there anything that surprised you or was tailored to a specific need?
FLR: I live in New York City, which means that the air is more polluted here. My pack contains extra vitamin C to help combat the additional oxidative stress that I experience due to living here. I think that’s so smart!
3. MORNING ROUTINE
Walk us through your morning routine and how nurish fits into it?
FLR: I am up pretty early, around 6 am on most days. I have coffee with collagen powder and a small bite to eat and then I either head out for a run or do a boot camp style workout at home (it used to be in the park). Then it’s time to get the kids up and ready to sit down to have breakfast together. That’s when I take my nurish pack with a small glass of juice.
4. STAYING BALANCED WITH SELF-CARE
What types of activities are you doing to stay balanced during this time?
FLR: I am Zooming with friends or my sister for happy hour. I’m also baking pretty frequently, which I find relaxing. And on the weekends, I try to mix it up with fun activities for the kids so that we can create some separation between homeschooling and family time. We all need fun things to look forward to. We’re planning to make s’mores tonight!
What are your go-to self-care rituals?
FLR: I fit in 5 workouts a week, which does a ton for my mental health. And if I have time at night, I’ll put on a face mask and read the New Yorker. I also take 10 minute “fun breaks” daily to look at photos of dachshund puppies.
5. NUTRITION THE FLR WAY
When you work with clients, what type of initial assessment do you do? What questions do you ask to better understand their routine?
FLR: I ask them to fill out an initial intake form, which covers everything from where they eat dinner (couch vs. dining room), to what they do for exercise, to what their stress level is, and what supplements they take.
What are some easy tips to pack nutrition into each meal?
FLR: I definitely include treats like ice cream and cupcakes in my diet, but for everyday foods, I’m always asking, “What’s in it for me?” I know that might sound funny, but if you ask yourself that question before eating, it can be helpful. For example, a bowl of yogurt is good on its own and will provide you with protein and calcium, but if you top it with walnuts you get the benefit of ALA omega-3 fatty acids. And if you add some sliced red grapes on top you get a nice dose of resveratrol, an antioxidant-like compound that has many health benefits. Adding nuts and seeds to salads, and fitting in extra servings of fruit and veggies in sandwiches is another way to pack in nutrition throughout the day.
Which fruits and veggies are optimal?
FLR: Brightly colored fruits and vegetables are the most packed with phytonutrients. Kale and carrots are both loaded with nutrients, but I’d never say that either of them is the “best.” What’s optimal is to eat the rainbow each day because that ensures that you’re getting a variety of nutrients to keep every part of your body healthy.
How do vitamins and supplements play a role in nutrition? For those who eat healthy regularly, why should they consider supplementing?
FLR: Vitamins and supplements are a smart way to fill the gaps in an overall balanced diet. Even people who eat a ton of produce, as well as seafood and whole grains will have off days and even off weeks when they get extra busy. And right now, people are having a hard time staying fully stocked with fruits and veggies and the other healthy food items that they’d normally keep on hand. That means that nutrient shortfalls can happen, and supplements provide excellent backup.
Any delicious recipes you’d like to share with us?
FLR: I love making overnight oats! They don’t require much preparation and I love opening the fridge and seeing that breakfast is already made. This Tie-Dye Overnight Oats recipe is especially colorful, and I like that it can be made with frozen berries and dragon fruit. Plus, whole grain rolled oats are high in heart-healthy fiber, which helps lower cholesterol levels. The best part is that you can grab the jar and go!
TIE-DYE OVERNIGHT OATS
- 1/2 cup shredded unsweetened coconut, divided
- 11/2 cups gluten-free old-fashioned oats
- 1⁄4 cup chia seeds
- pinch of salt
- 2 cups milk, or non-dairy alternative
- 1 tablespoon, plus 2 teaspoons pure maple syrup, divided
- 1 (3.5-ounce) packet frozen dragon fruit puree, thawed
- 1 cup frozen wild blueberries or fresh blueberries
- Preheat oven or toaster oven to 325°F. Spread ¼ cup of the coconut out on a lined baking sheet and bake for 5 minutes, until golden. Let cool.
- Place the oats, chia seeds, salt, and remaining coconut in a bowl. Mix well and transfer ½ cup to each of 4 Mason jars or other lidded containers.
- In a liquid measuring cup, whisk the milk together with 1 tablespoon of the maple syrup. Pour ½ cup of the milk over the oats in each jar.
- Spoon a little more than 1 tablespoon of the dragonfruit puree over the oats in each of the 4 jars. Top with ¼ cup of frozen wild blueberries and a tablespoon of the toasted coconut. Drizzle each jar with ½ teaspoon of the remaining maple syrup.
- Cover and refrigerate overnight. Stir and enjoy!
Frances Largeman-Roth, RDN
Frances Largeman-Roth, RDN is a New York Times best-selling author and nationally recognized health expert. Frances was the Food and Nutrition Director at Health magazine for nearly eight years. She writes and develops recipes for Today Food, Parents magazine, and MindBodyGreen, and is a frequent guest on National TV, including the Today Show, CNN, The Dr. Oz Show, and Good Morning America. She lives in Brooklyn, NY with her husband and three kids.
This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information.