Healing By The Forkful

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Healing By The Forkful Work with me to uncover what’s holding you back and feel your best again. I offer personalized, insurance-covered nutrition care in person and virtually in MA.

Book your appointment today—your healing starts here!

10/21/2026

There’s a question I get asked all the time: should I be eating my vegetables raw or cooked?

If you think raw is a better choice (many do!); what I’m sharing today may surprise you.

Some nutrients, like vitamin C and folate, are better preserved when vegetables are eaten raw.

Others, like lycopene in tomatoes and beta-carotene in carrots, actually become easier for your body to absorb after they’ve been cooked.

Heat breaks down plant cell walls in a way that makes certain compounds more available, not less.

And for some people, cooked vegetables are simply easier to digest - softer fiber, gentler texture, less gut discomfort.

So which is better? You don’t have to pick a side.

A mix of raw and cooked vegetables throughout the week means you get more of everything - more variety, more nutrients, more ways to actually enjoy eating them.

Swipe through for a breakdown of which nutrients benefit from cooking, which are better preserved raw, and the cooking methods that keep the most nutrition intact.

🗣️ Comment “VEGGIES” below and I’ll send you something veggie!

10/20/2026

🎃✨ PUMPKIN DAY—CELEBRATING EARLY! ✨🎃

Debi and I are bringing pumpkin to The Wellness Collective with Pumpkin: Glow, Nourish & Thrive!

✨ GLOW: Enjoy Debi’s customized pumpkin facial to gently exfoliate and refresh your skin.

🍁 NOURISH: Get my 5 pumpkin recipes featuring this seasonal, fiber- and beta-carotene-rich favorite!

🧘🏾‍♀️ THRIVE: Relax afterward with time in the biohacking lounge featuring PEMF + red-light therapy.

🎃 SPECIAL OFFER | Oct. 18–Nov. 15
Pumpkin Facial: $120 (regularly $140)
5 Pumpkin Recipes: $15
✨ ALL FOR $135!

💬 Ready to GLOW, NOURISH & THRIVE?
DM “PUMPKIN” to book your experience!

10/16/2026

Wait, that has GLUTEN in it?! 🤯🔍
When you go gluten-free, you expect to give up bread, pasta, and baked goods. But gluten is a master of disguise, hiding in everyday products you’d never suspect!
Here are 5 unexpected sources of gluten to watch out for next time you shop:
1️⃣ Soy Sauce – Traditional soy sauce is brewed with wheat. Always reach for Tamari or certified gluten-free alternatives!
2️⃣ Salad Dressings & Sauces – Companies frequently use wheat flour or malt vinegar as thickeners and flavor enhancers.
3️⃣ Soup & Bouillon – Ready-made soups often rely on wheat-based starches to get that thick, cozy texture.
4️⃣ Taco Seasoning – Pre-packaged spice mixes sometimes use flour as an anti-caking agent to keep the spices from clumping.
5️⃣ Licorice & Red Twists – Yes, even candy! Wheat flour is actually one of the primary binding ingredients in traditional licorice.
✨ Pro-Tip: Always scan the label for hidden culprits like "malt," "brewer's yeast," or "modified food starch" unless the package explicitly states it’s Certified Gluten-Free.
What’s the most surprising place you’ve ever found gluten? Drop it in the comments below!

10/16/2026

Want to eat more beets but not quite sure what to do with them?

This colorful root vegetable is a good source of fiber, folate, and potassium, plus it’s one of the easiest vegetables to add to your weekly meal rotation!

Let’s get cookin....

🔥 Roasted: Roast until tender and enjoy as an easy side dish, or add them to bowls and salads.

🥗 Salad: Pair roasted beets with greens, goat cheese, walnuts, and your favorite vinaigrette for a fresh, flavorful combination.

😁 Chips: Thinly slice, lightly season, and bake until crisp for a fun way to switch up your usual snacks.

🥣 Soup: Blend cooked beets with vegetables and broth for a smooth, comforting soup that’s perfect for cooler days.

💜 Hummus: Blend cooked or roasted beets with chickpeas, tahini, lemon, and garlic for a colorful, creamy dip.

Which one would you try first?
Comment BEETS below for more!

10/12/2026

Hello Forkful Family!
Have you listened to my podcast recently?! This is Laura. She is a Registered Dietitian and a board-certified specialist in renal nutrition. Read what she has to say about her nutrition journey.
When I started college all those years ago, I knew I wanted to work in healthcare and found Dietetics was a good fit for me. I earned my Associate’s degree from Milwaukee Area Technical College and my Bachelor’s degree in Dietetics from the University of Wisconsin-Madison. It was through working with CKD clients that I decided to focus on nutrition and CKD counseling and have since expanded into other interests such as gut health and food sensitivities. My interests and experiences are varied, and I am still learning and growing.

10/11/2026

🚨 ONE WEEK FROM TODAY! 🚨

What if you took 3 hours to pause, reset, and intentionally create the healthier 2027 you’ve been wanting? ✨

Join Healing By The Forkful’s Registered Dietitian Royletta Romain, MEd, RD, LDN, CLT and Mindful Moon’s Janna Scheier for an inspiring, intimate wellness experience designed to help you create a clear vision for a healthier, more balanced 2027! 🌿

This isn’t just another wellness event.
It’s your opportunity to slow down, reconnect with yourself, nourish your body, and get intentional about the year ahead.

✨ Mindfulness & meditation
🥗 Nutrition strategies for a healthy 2027
🎨 Vision board creation
💭 Reflection, resetting & meaningful intentions
❤️ Time to focus on YOU and the life you want to create

📅 Sunday, October 18th
⏰ 12–3 PM
📍 The South Shore Hive | Marshfield, MA

💥 ONLY 10 SPOTS! 💥

And we are officially ONE WEEK AWAY!

💥 Don’t wait until January to start thinking about your health. START NOW.

🎟️ Reserve your spot TODAY! Registration is required and space is limited.

Click the link and claim your spot before they’re gone!

REGISTER HERE

https://www.eventbrite.com/e/creating-healthy-habits-with-intention-tickets-2002948685436

💥Your 2027 starts with intentions YOU set today. 💥

10/09/2026

🌶️ HOW HOT DO YOU LIKE IT? 🔥

Peppers show up in cuisines all over the world—but how do you know what you’re getting yourself into? 😅

Enter the Scoville Scale! 🌶️

Scoville Heat Units (SHU) measure the heat of a pepper based on the amount of capsaicin, the compound responsible for that spicy kick.

🔥 Low SHU: Mild, little to no heat
🔥 High SHU: Bring on the fire!

But peppers aren’t just about heat—they can pack some serious nutrition power, too!

💥Vitamin C — supports immune health and collagen production
💥Vitamin A & carotenoids — important for vision, skin and immune function
💥Antioxidants — help protect cells from oxidative stress
💥Fiber — supports digestive and gut health
💥Capsaicin — the spicy compound being studied for its potential health benefits

And here’s the fun part… you don’t have to LOVE spicy food to enjoy peppers! 🫑🌶️

Bell peppers, banana peppers, jalapeños, poblanos and more can add color, flavor and nutrition to your meals.

Not sure which peppers to try, how hot they are, or how to cook with them?

💥Reach out! I’d love to help you find delicious, nourishing ways to add more peppers to your plate—whether you like it mild or HOT! 🔥

📩 Send me a DM with “PEPPERS” and let’s get cooking!

10/08/2026

💔 GRIEF CAN MAKE EVEN EATING FEEL HARD.

When someone dies, people often show up with casseroles. And honestly? It’s such a beautiful, loving gesture. ❤️

But what happens when the casserole is sitting in the refrigerator and you have no appetite?

What happens when your stomach feels unsettled… cooking feels impossible… and even a trip to the grocery store feels overwhelming?

That’s the part we don’t talk about enough.

That’s why my friend, Grief Coach Julie Foster, and I created:

✨ NOURISHING YOURSELF THROUGH GRIEF ✨

A practical, compassionate workshop designed to help you care for yourself when grief makes even the basics feel difficult.

Together, we’ll talk about:

🥣 How grief can affect your appetite & digestion
🍎 Simple, realistic ways to nourish yourself
💛 Gentle self-care when your energy is low
🌱 What to eat when nothing sounds good
🛒 Easy strategies for those “I can’t even think about food” days

There’s no perfect meal plan. No pressure. No judgment.

Just practical tools, compassionate guidance, and a safe space to talk about something that so many grieving people experience but rarely get support with.

If you or someone you love is grieving, please don’t wait until you’re completely depleted to ask for support.

💥 SAVE YOUR SPOT TODAY.
Give yourself permission to be cared for, too.

❤️ You don’t need another casserole. You may need someone to help you figure out how to nourish YOU.

10/07/2026

Charred, smoky, sauce-dripping BBQ flavor - minus the grill. 🔥

This BBQ Chicken Bowl contains brown rice, and the black beans give it plenty of staying power, while a generous drizzle of BBQ sauce ties everything together with that sweet, tangy, smoky flavor.

🍗 BBQ CHICKEN BOWL- DM your email if you’d like the recipe!

10/05/2026

Grief doesn’t just affect us emotionally. It affects our entire body. 💛

Sleep can change. Appetite can disappear—or increase. Energy can drop. Grocery shopping and cooking can suddenly feel overwhelming. Even remembering to eat or drink enough water can feel like one more thing you’re supposed to be doing when you’re already exhausted.

Julie Rand Foster & I are conducting a virtual workshop focused on the connection between grief, mental health, and physical nourishment.

Together, we’ll explore what can happen to the body during grief and discuss realistic, compassionate ways to care for yourself when you simply don’t have the energy or capacity to do what you normally would.

This is not about perfect nutrition or being told what you “should” be eating.

It’s about asking a much gentler question:

“What does taking care of myself look like when I’m grieving?”

🌿 Nourishing Yourself Through Grief
📅 Thursday, October 15th
⏰ 6:00 PM
💻 Virtual
💲20 per person

Register: https://compassionatelifegriefcoachinganewpath.as.me/?appointmentType=98646791

This workshop may be especially helpful for anyone navigating the loss of a loved one, anticipatory grief, caregiving-related grief, or another significant loss or life transition.

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Virtual
Boston, MA

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 12pm

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