Nourish with Regina

Nourish with Regina At Nourish with Regina, we believe that food is more than just fuel—it’s the foundation for a healthier, happier life.

When you transform your plate, you transform your life—one meal, one habit, and one step at a time. At Nourish with Regina, we believe that true health begins with nourishing both your body and your mind. Our mission is to empower individuals to achieve vibrant health and sustainable wellness through personalized
nutritional coaching and practical lifestyle guidance. Founded on a passion for holis

tic health, we are committed to helping clients build healthy habits that fit seamlessly into their lives. Our virtual platform ensures that no matter where you are, you can access expert guidance and support from the comfort of your home. Whether you’re looking to improve your eating habits, manage a specific health condition, or simply feel your best, Nourish with Regina is here to guide you every step of the way. Let’s make your
journey to health as accessible, enjoyable, and fulfilling as possible

YOUR MUSCLES DO MORETHAN MOVE YOU.They also play an important role in how your body handles glucose.Strength isn't only ...
09/02/2026

YOUR MUSCLES DO MORE
THAN MOVE YOU.

They also play an important role in how your body handles glucose.

Strength isn't only about what your body looks like. It's about what your body is capable of doing.

🎙️ This week's Muscle Is Medicine goes much deeper.
Listen on YouTube, Apple Podcasts, and Spotify

NEW EPISODE: MUSCLE IS MEDICINE 💪What if strength training had very little to do with how your body looks...and a whole ...
09/01/2026

NEW EPISODE: MUSCLE IS MEDICINE 💪
What if strength training had very little to do with how your body looks...
and a whole lot to do with the life you want to keep living?
Today we're talking about muscle differently.
Blood sugar.
Metabolic health.
Aging.
Protein.
Strength.
Independence.
And the moment—flat on my back on the floor after my third C-section—that completely changed the way I thought about being strong.
This isn't about becoming a bodybuilder.
It's about building a body capable of carrying you through the life you still want to live.
🎙️ Muscle Is Medicine: Why Getting Strong May Be One of the Best Things You Can Do for Your Future
Watch or listen today.
Then tell me: What do YOU want your body to still be able to do at 70 or 80?
Listen now on YouTube: https://www.youtube.com/playlist?list=PLM77tw-RrYY8k6Gx0YrkUq6hBXlXOL_4M
Spotify: https://open.spotify.com/show/0CIpPApyOwziYQnQIIRclP
Apple Podcasts: https://podcasts.apple.com/us/podcast/nourish-with-regina/id1850174984

I've been working on something behind the scenes… 👀🌿Nourish with Regina has grown a lot since I first started it.And hon...
08/31/2026

I've been working on something behind the scenes… 👀🌿
Nourish with Regina has grown a lot since I first started it.
And honestly?
The website needed to grow with it.
So I've been rebuilding NourishWithRegina.com to make it easier to actually use—more recipes, practical nutrition resources, podcast episodes, coaching support and plenty more still to come.
Is it completely finished?
Nope. 😂
But I've decided I'm letting you peek behind the curtain anyway.
Because Nourish has never been about perfection.
It's about taking the next step.
And that's exactly what I'm doing too.
Take a look around and tell me:
What would YOU love to see added to the new Nourish website?
www.nourishwithregina.com

22 years ago today, our second baby came into the world. ❤️I had no idea then that this little boy would eventually beco...
08/30/2026

22 years ago today, our second baby came into the world. ❤️

I had no idea then that this little boy would eventually become one of the biggest catalysts for changing the way I thought about food, health and the incredible connection between what we eat and how our bodies function.
When Alex was little, we started struggling with some things that eventually led me to look more closely at the connection between food, behavior and how our bodies function.

I started reading.

Researching.

Changing what we ate.

Paying attention.

And I watched nutrition make a difference in my own child.

That experience planted a seed I didn't even recognize at the time.

Years later, after navigating my own health journey and learning even more about the incredible way food can support our bodies, that little seed eventually became Nourish with Regina.

So today isn't really a business post.

It's a mom post. ❤️

Because today my baby turns 22.

And when I look at him, I see one of the biggest reasons I ever started asking the question:

“What if the food we eat could help us feel better?”

That question changed our family.

Eventually, it changed my career.

And now I get to help other people ask that question too.

Happy 22nd birthday, Alex. 🎂

You will probably never fully understand how much becoming your mom changed me—or how many lives your story has touched without you even knowing it.

I love you more than you know.

And I'm so incredibly grateful God chose me to be your mom. ❤️
If you've been here for a while, now you know a little more of the story behind Nourish. 💚

You don't need another diet.You probably already know vegetables are good for you.You know water matters.You know you sh...
08/30/2026

You don't need another diet.
You probably already know vegetables are good for you.
You know water matters.
You know you should move your body.
The harder question is:
How do I actually make those things happen in MY life?
That's where nutrition coaching is different.
We look at you.
Your schedule.
Your health.
Your food preferences.
Your challenges.
Your goals.
And we build from there.
Meet yourself where you are. Then take one step forward.
That's what we do together.
Curious about coaching? Visit NourishWithRegina.com and explore the ways we can work together.

FAVORITES FRIDAY 💚This week’s favorite is one of my favorite shortcuts for getting more protein into a busy day:NOW Spor...
08/29/2026

FAVORITES FRIDAY 💚

This week’s favorite is one of my favorite shortcuts for getting more protein into a busy day:

NOW Sports Whey Protein Isolate — Unflavored

Here’s why I love it: it doesn’t have to become a protein shake.

Because it’s unflavored, you can easily add it to foods you’re already eating:

🥣 Stir some into oatmeal
🥛 Blend it into a smoothie
🍓 Mix it into yogurt
🍲 Add it to certain soups
🥞 Mix it into pancakes or baked goods
…and of course, use it in a traditional protein shake.

A full scoop provides 24 grams of protein, with just 1 gram of carbohydrate and no added sugar. The current NOW formula is simply whey protein isolate plus less than 1% sunflower lecithin.

And this fits perfectly with what we've been talking about all week:

Healthy eating doesn't have to be complicated.

Sometimes we don't need another recipe. We just need an easy way to make the meal we're already eating work a little harder for us.

You'll find this one in my Fullscript store:

Shop my Fullscript store at https://us.fullscript.com/welcome/rzedaker

Save this post, then tell me below: What would YOU add unflavored protein powder to?

Save this for the night you have absolutely NO idea what to make for dinner.Pick one:🍗 Rotisserie chicken + frozen veget...
08/27/2026

Save this for the night you have absolutely NO idea what to make for dinner.
Pick one:
🍗 Rotisserie chicken + frozen vegetables + microwave potato
🥚 Eggs + avocado toast + fruit
🌮 Ground turkey taco bowls
🥣 Greek yogurt + berries + nuts when dinner needs to be really easy
🥪 Turkey sandwich + veggies + fruit

A nourishing meal doesn't have to be impressive.
Sometimes the healthiest dinner is simply the one that keeps you from saying:
"Forget it. Let's order something." 😂
Save this for your next busy day!
P.S. There are more practical resources waiting for you at NourishWithRegina.com.

Apparently it's National Dog Day. 🐶And while my dog has absolutely no nutrition coaching credentials...she has mastered ...
08/27/2026

Apparently it's National Dog Day. 🐶
And while my dog has absolutely no nutrition coaching credentials...
she has mastered something many of us haven't:
* Walk every day.
* Rest when you're tired.
* Drink your water.
* Get ridiculously excited about your food.
* And never turn down an opportunity to go outside. 😂

Maybe wellness doesn't always have to be so complicated.
And speaking of simple nourishment...
The next Nourish Note lands in inboxes August 31.
It's my twice-monthly little corner of the internet filled with practical nutrition, encouragement, recipes and something useful just for you.
Join the list before Sunday → NourishWithRegina.com

NEW EPISODE 🎙️THE BACK-TO-ROUTINE BLUEPRINTHere's what I don't want you doing this fall:Starting some elaborate new rout...
08/26/2026

NEW EPISODE 🎙️
THE BACK-TO-ROUTINE BLUEPRINT
Here's what I don't want you doing this fall:
Starting some elaborate new routine that requires meal prepping for six hours, waking up at 5 a.m., exercising every day and never ordering takeout again.
😂 No.
We're building routines for real life.
In today's episode, I'm sharing practical ways to make breakfast, lunches, dinners, grocery shopping and healthy habits easier—even when the calendar is packed.
🎧 Listen today on : YouTube: https://www.youtube.com/playlist?list=PLM77tw-RrYY8k6Gx0YrkUq6hBXlXOL_4M
Spotify: https://open.spotify.com/show/0CIpPApyOwziYQnQIIRclP
Apple Podcasts: https://podcasts.apple.com/us/podcast/nourish-with-regina/id1850174984
Send this episode to the person who is currently surviving on caffeine and calendar reminders. 😂

Most people know they should “eat healthier.”But knowing that and knowing what that actually looks like in your real lif...
08/24/2026

Most people know they should “eat healthier.”

But knowing that and knowing what that actually looks like in your real life are two very different things.

Six in 10 Americans live with at least one chronic disease, and the U.S. spends more than $4 trillion every year on medical care—much of it related to largely preventable conditions.

And yet, so many people are trying to navigate their health alone.
They've been told:

“Lose weight.”
“Eat better.”
“Exercise more.”
“Watch your blood sugar.”
“Lower your cholesterol.”

But... HOW?
That's where nutrition coaching can make such a difference.
A nutrition coach doesn't just hand you a list of foods and send you on your way.
I help you take the information and turn it into real-life habits—one step at a time.

What do you eat when you're busy?
How do you build a balanced meal?
How do you get enough protein?
What do you order when you're eating out?
How do you make healthier choices without feeling like you're constantly on a diet?

And maybe most importantly...
How do you make those changes actually stick?
That's the work I love doing.
You don't need another perfect plan.

You may just need someone in your corner helping you figure out what healthy looks like for your real life. 💚

Curious about nutrition coaching? Visit NourishWithRegina.com to learn how we can work together.

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Fort Wayne, IN
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+14194383467

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