Francesca Orlando, M.S. Featured on InspiHER’d Podcast

Francesca Orlando, M.S. Featured on InspiHER’d Podcast

Mangia Tutto with Francesca Orlando

Introducing the InspiHER’d podcast episode featuring a captivating conversation with Francesca, bringing a fresh perspective on nutrition, philosophy, and cultural differences. In this episode, we dive into the world of holistic nutrition with a passionate expert hailing from Italy, discussing the profound disparities between food in my home country and the United States. Get ready to embark on a journey of discovery as we explore the raw, unfiltered truth behind nutrition and delve into the my mission to promote a healthier and more conscious approach to eating. This episode promises to be an enlightening and thought-provoking experience, offering valuable insights into the power of real, wholesome food and the impact it can have on our lives.

Mindful and Grateful Thanksgiving: Tips for Happy and Healthy Indulgence

Mindful and Grateful Thanksgiving: Tips for Happy and Healthy Indulgence

Thanksgiving is a time to gather with loved ones, express gratitude, and enjoy delicious food. While it’s easy to get carried away with indulging in our favorite dishes, it’s important to approach the holiday with mindfulness and gratitude. In this blog post, we will explore the concept of being mindful and grateful at Thanksgiving and provide you with tips to stay happy and healthy while still savoring your favorite foods.

  1. Embrace Mindful Eating: Thanksgiving is the perfect opportunity to practice mindful eating. Slow down, savor each bite, and truly appreciate the flavors, textures, and aromas of the food. By paying attention to your body’s hunger and fullness cues, you can avoid overeating and enjoy your meal more fully.
  2. Prioritize Portion Control: While it’s tempting to load up your plate with everything on the table, practicing portion control is key to maintaining a healthy balance. Start by filling half of your plate with vegetables, a quarter with lean protein, and the remaining quarter with your favorite indulgent dishes. This way, you can enjoy a little bit of everything without going overboard.
  3. Make Healthier Swaps: Thanksgiving dishes can often be heavy on calories and unhealthy fats. Consider making some healthier swaps to lighten up your meal without sacrificing taste. For example, opt for roasted sweet potatoes instead of candied yams, whole grain bread stuffing instead of white bread, and homemade cranberry sauce instead of the canned version loaded with added sugars.
  4. Stay Active: Thanksgiving doesn’t have to be all about food. Incorporating physical activity into your day can help balance out the indulgence. Take a family walk after the meal, engage in a friendly game of touch football, or simply dance to some festive tunes. Not only will this help burn off some calories, but it will also boost your mood and energy levels.
  5. Practice Gratitude: Thanksgiving is a time to express gratitude for the blessings in our lives. Take a moment to reflect on what you’re thankful for and share it with your loved ones. Cultivating an attitude of gratitude can help shift your focus from food to the meaningful connections and experiences that make the holiday special.

This Thanksgiving, let’s approach the holiday with mindfulness and gratitude. By practicing mindful eating, prioritizing portion control, making healthier swaps, staying active, and expressing gratitude, you can enjoy a happy and healthy Thanksgiving while still indulging in your favorite foods. Remember, it’s all about finding a balance that nourishes both your body and soul.

As an integrative nutritionist, I am also grateful for the incredible support of my clients and followers. Your trust and dedication to living a healthful life inspire me every day. I am thankful for the opportunity to be a part of your wellness journey and to provide guidance on your path to optimal health. Your commitment to self-care and your willingness to embrace new ideas and habits is truly commendable. Thank you for allowing me to be a part of your lives.

May this Thanksgiving be a time of joy, gratitude, and connection. Wishing you and your loved ones a healthy and happy holiday season!

Tackling Picky Eating: A Vital Step in Kids’ Nutrition

Tackling Picky Eating: A Vital Step in Kids’ Nutrition

As an integrative nutritionist passionate about children’s health, I often encounter parents worried about their picky eaters. In today’s blog post, we’ll delve into the challenges of picky eating among children, explore potential nutrient deficiencies that can arise, and provide valuable tips on addressing selective eating habits. Importantly, I’ll stress the significance of seeking expert guidance, like that which I offer, to ensure your child’s optimal nutrition and well-being.

The Picky Eater Predicament:

Picky eating among children is a common challenge that many parents face. Fussy eaters tend to gravitate toward a limited range of foods, often avoiding nutrient-rich options. This behavior can lead to concerns about potential nutrient deficiencies, which, unfortunately, are not uncommon in today’s society.

Nutrient Deficiencies in Kids:

In the United States, several nutrient deficiencies are of particular concern among children:

  1. Vitamin D: Insufficient sunlight exposure and a limited intake of vitamin D-rich foods can contribute to deficiencies, impacting bone health and immunity.
  2. Iron: Picky eaters may avoid iron-rich foods like red meat and leafy greens, increasing the risk of anemia and fatigue.
  3. Calcium: Averse to dairy products or fortified alternatives, children might not get enough calcium for proper bone development.
  4. Fiber: A diet low in fruits and vegetables can result in insufficient fiber intake, potentially leading to digestive issues.
  5. Addressing Picky Eating Habits: Addressing picky eating habits is essential for your child’s long-term health. Here are some practical strategies:
  6. Model Healthy Eating: Children often mimic their parents’ eating habits. Be a role model by enjoying a variety of nutritious foods.
  7. Get Creative: Experiment with fun and visually appealing dishes to make healthy foods more enticing.
  8. Involve Your Child: Let your child help with meal planning and preparation. This can foster a sense of ownership and curiosity about food.
  9. Stick to a Routine: Establish regular meal and snack times to create structure and encourage consistent eating patterns.
  10. Offer Choices: Give your child some control by offering healthy options. For example, “Do you want broccoli or carrots today?”
  11. Limit Junk Food: Minimize access to sugary and highly processed snacks to reduce the appeal of unhealthy options.

The Expert’s Role:

While these strategies can be effective, it’s essential to recognize when to seek expert guidance. As an integrative nutritionist, I can offer personalized insights and solutions for your child’s unique dietary challenges. I specialize in tailoring nutrition plans that address deficiencies and support optimal growth and development.

Picky eating can be a challenging phase for parents and children alike. However, addressing this issue is crucial to prevent nutrient deficiencies and promote long-term health. Remember that expert guidance from a nutritionist like myself can make a significant difference in ensuring your child receives the proper nutrients during this critical growth stage. Together, we can navigate the path to a healthier, happier, less picky eater.

Nourishing Adolescence: A Guide to Nutrition and Puberty

Nourishing Adolescence: A Guide to Nutrition and Puberty

The transition from childhood to adolescence is a pivotal stage in every person’s life, marked by significant physical and hormonal changes. Proper nutrition plays a vital role in supporting this transition, which involves growth spurts, hormonal changes, and, for girls, the onset of menstruation. In this blog post, we’ll explore how to best support kids through puberty by addressing their nutritional needs and understanding the intricacies of hormones, menses, and growth.

Nutritional Support for Puberty:

  1. Balanced Diet: Adolescents require a balanced diet rich in protein, whole grains, fruits, vegetables, and healthy fats. These nutrients provide the building blocks for growth and development.
  2. Calcium and Vitamin D: These nutrients are crucial for bone health, especially during growth spurts. Encourage dairy or fortified alternatives and safe sun exposure for vitamin D.
  3. Iron: Adolescents, particularly girls, may require more iron due to growth and menstruation. Include iron-rich foods like lean meats, beans, and fortified cereals.
  4. Protein: Protein is essential for muscle development and hormone production. Offer lean meats, poultry, fish, beans, and plant-based protein sources.

Understanding Hormonal Changes:

  1. Hormones: Puberty is triggered by hormonal changes. These hormones are responsible for physical changes like breast development, facial hair growth, and voice deepening.
  2. Growth Spurts: Hormones like growth hormone contribute to significant height and muscle growth during puberty.
  3. Sex Hormones: Estrogen and testosterone play a vital role in the development of secondary sexual characteristics.

Menstruation in Girls:

  1. Menstruation Onset: Girls typically start menstruating between ages 9 and 16. Discuss this process openly and provide necessary supplies.
  2. Iron and Nutrient Needs: The menstrual cycle can deplete iron stores. Ensure a diet rich in iron and other essential nutrients.
  3. Pain Management: Offer guidance on managing menstrual discomfort through dietary choices and lifestyle adjustments.

Supporting Growth:

  1. Adequate Calories: Adolescents may need more calories due to rapid growth. Focus on nutrient-dense foods to meet their energy requirements.
  2. Healthy Snacking: Encourage healthy snacks like fruits, yogurt, and nuts to maintain energy levels between meals.
  3. Hydration: Proper hydration is essential for growth, as water supports various bodily functions.
  4. Physical Activity: Encourage regular exercise to support healthy growth and development.

Puberty is a transformative period in a child’s life, and nutrition plays a pivotal role in supporting these changes. By providing a balanced diet, understanding hormonal fluctuations, and addressing specific needs like menstruation in girls, parents, and caregivers can ensure that adolescents navigate this journey with confidence and optimal health. Remember that open communication and a supportive environment are essential in helping kids embrace these changes and develop lifelong healthy habits.

Nourishing Change: Unpacking Food Politics in California

Nourishing Change: Unpacking Food Politics in California

The Golden State is renowned for its beautiful sceneries, Silicon Valley and tech industry, and rich and complex food politics. California uses only 1% of US farmland, yet it provides 50% of the country’s fruits, vegetables, and nuts and 20% of its dairy (California Department of Food and Agriculture, 2023). California is also a leading producer of chickens, eggs, cattle, goats, sheep, and turkey (Focus on Livestock in California | USDA Climate Hubs, n.d.). From fighting a catastrophic hunger crisis to wrestling with the challenges of feedlots and the influence of food lobbyists, the state is at the forefront of shaping the nation’s food landscape (Hirsch, 2021). In this blog post, we’ll explore California’s multifaceted world of food politics and its impact on the lives of its residents and the nation.

Californians have an extensive network of farms, processing plants, and distribution channels. Ensuring the food supply’s safety is a top priority and a monumental task. California has stringent food safety standards, such as the California Leafy Greens Marketing Agreement, that aim to minimize the risk of contamination (Food Safety Program, 2022). These standards are essential for public health, but these regulations pose challenges for small-scale farmers who must navigate complex compliance requirements. Local communities can be crucial in supporting food safety and small-scale farmers. Farmers’ markets have an incredible impact on local communities: they provide access to fresh food products and create awareness of sustainable agricultural practices. At the same time, consumers can establish direct connections with producers, gaining insights into their practices and fostering a sense of trust (Warsaw et al., 2021).

With such a vast and diverse agricultural sector, balancing the economic benefits of large-scale feedlots with animal welfare and environmental concerns is a constant challenge (Favre, 2022). Local communities near feedlots grapple with issues like water pollution. In 2012, California became the first state to declare access to water a human right, yet many communities still struggle to ensure their residents don’t go without (Delgado, 2022).  

The ethical treatment of animals is also a significant concern. California’s feedlot regulations aim to strike a balance, ensuring economic viability and environmental sustainability. In 2018, Californians voted yes on Proposition 12, passing a law requiring pregnant sows to be raised in at least 24 square feet of space and banning standard gestation crates in the pork industry. This was an incredible win for animal welfare advocacy groups, showing how citizens can unite to influence feedlot regulations, emphasizing the importance of responsible livestock farming practices (Liptak, 2023).

Food equity, a central concern in California’s food politics, is the concept that all individuals, regardless of socio-economic status, race, or geographic location, should have access to fresh, healthy, and culturally relevant food. Unfortunately, this ideal is far from reality for many Californians, and food deserts—areas where residents lack access to affordable, nutritious food options—are a glaring problem. Food deserts are more prevalent in low-income neighborhoods, predominantly inhabited by minority communities. Residents of these areas often rely on convenience stores or fast-food outlets for their meals, resulting in poor dietary choices and adverse health outcomes (The California Wellness Foundation, 2019). 

Food equity is intricately linked to socio-economic factors. Low-income individuals and families frequently face financial barriers that limit their ability to purchase fresh fruits, vegetables, and other healthy foods. The cost of living in California, particularly housing and healthcare expenses, can leave little room in the budget for nutritious groceries. Food equity also involves recognizing the importance of culturally relevant food. For many immigrant communities in California, traditional foods are a source of sustenance and a vital part of their cultural heritage. Ensuring access to these foods is a matter of cultural preservation and justice (Lunsford et al., 2021).

In response to these challenges, Californians have been at the forefront of community-driven initiatives that promote food equity. Urban gardens, community-supported agriculture programs, and farmers’ markets in underserved neighborhoods are all examples of grassroots efforts to increase access to fresh, locally sourced produce (Diekmann et al., 2020). Policy advocacy plays a crucial role in addressing food equity issues. California residents and organizations are pushing for policies that support affordable housing, increase the minimum wage, and strengthen the social safety net. These efforts recognize that achieving food equity requires a holistic approach to addressing poverty and inequality’s root causes (CalMatters, 2022).

Food equity is not just about access to nutritious food; it’s about justice and fairness in the food system. Californians are actively creating a more equitable food landscape by supporting community initiatives, advocating for policy change, and raising awareness about the stark nutritional disparities that persist in the state. By acknowledging the importance of food equity and working collectively to dismantle barriers, California can move closer to a future where everyone has equal access to nourishing food for a healthier life (LA BOS, n.d.).

Food politics in California are complex, reflecting the state’s diverse agricultural landscape and the intersection of economic interests, public health, and environmental concerns. Whether it’s championing food safety, navigating the challenges of feedlots, or advocating for food equity, Californians play a pivotal role in shaping the future of food. Responsible citizens can engage with our local and state food systems. These support initiatives prioritize sustainability and equity and stay informed about the decisions impacting our plates and communities. In doing so, we contribute to a healthier, more just, and more sustainable food landscape in the Golden State and beyond.


  • California Department of Food and Agriculture. (2023). CDFA – California & 2023 Farm Bill.
  • CalMatters. (2022, July 8). About us – CalMatters.
  • Delgado, R. (2022). ​In California, where water is a human right, some communities still go thirsty. PBS NewsHour.
  • Diekmann, L., Gray, L. E., & Thai, C. L. (2020). More than Food: The social benefits of localized urban food systems. Frontiers in Sustainable Food Systems, 4.
  • Favre, D. (2022). Supreme Court grapples with animal welfare in a challenge to a California law requiring pork to be humanely raised. PBS NewsHour.
  • Focus on livestock in California | USDA climate hubs. (n.d.).
  • Food Safety program. (2022, April 29). California Leafy Greens Marketing Agreement.
  • Hirsch A. (2021). LAF Fellowship Spotlight: A Landscape Ethic for the San Joaquin Valley. Landscape Architecture Foundation.
  • LA BOS. (n.d.). LA BOS.
  • Liptak, A. (2023, May 11). Supreme Court upholds California law on humane treatment of pigs. The New York Times.
  • Lunsford, L., Arthur, M. L., & Porter, C. (2021). African and Native American foodways and resilience: From 1619 to COVID-19. The Journal of Agriculture, Food Systems, and Community Development, 1–25.
  • The California Wellness Foundation. (2019, November 6). Transforming Food Deserts: A Food Justice Tour of South Los Angeles – The California Wellness Foundation., P., Archambault, S., He, A., & Miller, S. (2021). The Economic, Social, and Environmental Impacts of Farmers Markets: Recent Evidence from the US. Sustainability, 13(6), 3423. MDPI AG. Retrieved from
Unraveling the Hidden Influence: Maternal Nutrition and Offspring Health Outcomes

Unraveling the Hidden Influence: Maternal Nutrition and Offspring Health Outcomes


The journey of pregnancy is a transformative phase in a woman’s life, and the impact of maternal health on the well-being of the next generation is profound. It’s not just about nurturing the mother’s health; it’s about shaping the future of the child. My recent thesis, conducted as part of my Master’s in Integrative Nutrition, delves deep into the intricate relationship between maternal nutrition and the health outcomes of offspring. In this blog post, I’ll take you on a journey through the fascinating insights I’ve uncovered, highlighting the importance of maternal well-being for the generations to come.

The Significance of Maternal Nutrition:

The saying “you are what you eat” takes on a whole new meaning when we consider its implications for a developing fetus. Maternal nutrition plays a pivotal role in determining the future health of the offspring. I examined an array of studies to understand how factors like maternal diet, nutrient intake, and even genetic variations can influence gene expression, epigenetic modifications, and eventually, long-term health outcomes.

Revealing Findings:

A husband talking paternal nutrition with his wife

One of the most remarkable discoveries was the link between maternal vitamin B12 levels and the risk of metabolic disorders in offspring. Low vitamin B12 levels were associated with altered adipogenesis and insulin metabolism, emphasizing the crucial role of this vitamin in ensuring a healthy start for the next generation. Similarly, adherence to the Mediterranean diet during pregnancy showed positive associations with reduced childhood adiposity, blood pressure, and leptin levels, suggesting long-term metabolic benefits for the offspring.

Genetic Parameters and Offspring Health:

Genes provide a blueprint for life, and understanding their influence on maternal-fetal interactions is a key aspect of my research. I explored studies that revealed how genetic variants associated with gestational diabetes risk impact both maternal health conditions and offspring health outcomes. Enduring changes in DNA methylation due to prenatal exposure to famine were also unveiled, showcasing the lasting epigenetic effects of early-life nutritional exposures.
Compound Exposures and Epigenetic Regulation: The environment in which a fetus develops is as crucial as the genetic code it inherits. My research uncovered the intricate interplay between maternal compound exposures and epigenetic regulation in placental and fetal liver tissues. This revelation shed light on the underlying molecular mechanisms that influence gene expression patterns and contribute to long-lasting health effects in offspring.

Implications and Beyond:

The implications of my thesis are far-reaching. The findings provide essential insights for public health policies, clinical practices, and future research directions. By focusing on maternal nutrition, health interventions can be tailored to promote optimal well-being for both mothers and children. Precision medicine approaches offer exciting possibilities, enabling early risk assessment and targeted interventions based on individual genetic parameters.


A pregnant woman considering maternal nutrition

As I conclude this blog post, I invite you to ponder the significance of maternal nutrition and its far-reaching effects. It’s not just about nurturing the health of mothers; it’s about securing a healthier future for generations to come. My thesis has illuminated the profound impact of maternal nutrition on offspring health outcomes, and I’m excited to contribute to the growing body of knowledge in this vital field. Through continued research and a collaborative approach, we can ensure that every child receives the best possible start in life through their mother’s nourishment.

If you’re interested in learning more about my thesis or have any questions, feel free to reach out! Your feedback and engagement are invaluable as we strive to make a positive impact on the world of maternal and child health.

And if you’re ready to take charge of your own health journey, I invite you to book a consultation for my personalized nutrition services. Together, we can work towards a healthier future for you and your family.

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