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Karla Walsh

As a freelance writer, restaurant brand manager, certified fitness pro, travel fiend, adventurous food/wine fan and sequin dress collector, I’m on a never-ending quest to explore every inch—and every taste—the world has to offer. From skydiving two hours after finishing a half-marathon in my amazing hometown of Des Moines, Iowa, to eating my way through Prague to talking to every stranger (or as I like to view them, new friend) at spin class, there’s little I won’t try to get to the heart of a story and to live each day to the fullest.

Karla Walsh's Articles

The Top 5 Snacks for Weight Loss, According to Science

Eat Empowered

The Top 5 Snacks for Weight Loss, According to Science

We’ve all been there … eyeing the pantry or fridge again, taking a peek to see if anything new has...

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The Powerful and Surprising Benefits of Purple Potatoes

Eat Empowered

The Powerful and Surprising Benefits of Purple Potatoes

In the age of all things keto and low-carb, potatoes and sweet potatoes tend to get villainized. Yes, they have...

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The Health Benefits of Cauliflower

Eat Empowered

The Health Benefits of Cauliflower

If cauliflower can become pizza, you can do anything, a wise human once said. From pizza crust and rice to...

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How Many Carbs Are Really in Vegetables?

Eat Empowered

How Many Carbs Are Really in Vegetables?

We dig vegetables…seriously!  They’re probably on the top of our favorite foods list; and, we have a long favorite food...

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Health Benefits of Flaxseed

Eat Empowered

Health Benefits of Flaxseed

Flaxseed—you may not know this, but it appears in so many of your favorite foods; in your morning cereal? Check!...

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Are Bagels Healthy?

Eat Empowered

Are Bagels Healthy?

There is almost nothing more satisfying than biting into a warm, toasted bagel. You get the crispy, the chewy—and all...

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The 5 Healthiest Fish to Eat (and 12 You Should Avoid)

Eat Empowered

The 5 Healthiest Fish to Eat (and 12 You Should Avoid)

We have been told often how great fish is for us—and for good reason. Packed with protein, heart and brain-boosting...

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Yes, You *Can* Eat Too Much Protein

Eat Empowered

Yes, You *Can* Eat Too Much Protein

Even with many of the best things in life, too much of a good thing is not always a better...

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Only 5% of Americans Eat Enough Fiber—Here’s Why You Should Eat More

Eat Empowered

Only 5% of Americans Eat Enough Fiber—Here’s Why You Should Eat More

From the TV commercials for those just-add-water powders—and their poo-inducing powers—you can probably guess that fiber isn’t the sexiest part...

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Tart Cherry Juice 101: The Many Benefits of This Delicious Juice, Explained

Drink Up

Tart Cherry Juice 101: The Many Benefits of This Delicious Juice, Explained

Just like many fruits, all cherries are a smart pick—packed with antioxidants, low in calories and rich in hydrating powers.

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Exactly How Much Sugar Can I Eat in a Day?

Eat Empowered

Exactly How Much Sugar Can I Eat in a Day?

Perhaps, the No. 1 question we get asked is, “How much sugar can (or should) I eat?” To make it...

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Easy-to-Digest Foods to Add to Your Diet (That Also Happen to Taste Amazing)

Eat Empowered

Easy-to-Digest Foods to Add to Your Diet (That Also Happen to Taste Amazing)

We’ve been there, felt that: A grumbling, upset stomach that’s practically uttering “oh no…” after you eat. Whether it’s due...

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These Health Benefits of Spinach Will Make You Want to Eat it at Every Meal

Eat Empowered

These Health Benefits of Spinach Will Make You Want to Eat it at Every Meal

Popeye was onto something when he ate this superfood by the can. Often eclipsed by its trendier produce aisle neighbors...

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The 5 Best, Free Workout Platforms To Break a Sweat

Sweat Often

The 5 Best, Free Workout Platforms To Break a Sweat

Get an amazing workout for free? Yes, we mean it! The pandemic has certainly changed how we think about our...

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5 Online Coffee Companies That Will Deliver Beans to Your Door

Drink Up

5 Online Coffee Companies That Will Deliver Beans to Your Door

Coffee is one majorly buzzy beverage (See what we did there?!). In fact, Americans drink more of it than any...

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Cereal Brands Are Reducing Sugar—All You Need To Know

Eat Empowered

Cereal Brands Are Reducing Sugar—All You Need To Know

File this under “sweet news” for those who are trying to limit added sugars in their diets: Many of the...

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Bedtime Stories for Adults: The Best Apps and Podcasts to Lull You to Sleep

Sleep Deep, Stress Less

Bedtime Stories for Adults: The Best Apps and Podcasts to Lull You to Sleep

Attempting to juggle work, family, friends, extracurriculars, exercise, household chores—and, oh yes, the stress of a global pandemic—means that it...

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DIY Valentine’s Day Desserts

Eat Empowered, Love More

DIY Valentine’s Day Desserts

Love is in the air. Valentine’s day has evolved to celebrate far more than romantic relationships. This day is a...

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What Is Dry Fasting—And Is It Safe?

Eat Empowered

What Is Dry Fasting—And Is It Safe?

It seems like nearly everyone has either heard about intermittent fasting—or perhaps even tried it themselves. But what about the...

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Why Cashews May Be Your New Go-To Nut

Eat Empowered, For the Pro

Why Cashews May Be Your New Go-To Nut

Whether you’re a health junkie, a nutrition coach helping others, or you’re simply looking to add to your healthy-snack repertoire...

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13 Hydrating Foods to Eat to Boost Your Water Intake

Eat Empowered

13 Hydrating Foods to Eat to Boost Your Water Intake

Your body requires H2O to perform at its peak, and 60% of the body’s total volume is made up of...

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The Final Answer on How Much Fat to Eat Each Day

Eat Empowered

The Final Answer on How Much Fat to Eat Each Day

If you’d asked any American 25 years ago how much fat they should eat each day, the likely answer would...

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What the Latest Science Tells Us About How Often You Should Eat Each Day for Your Best Nutritious Life

Eat Empowered

What the Latest Science Tells Us About How Often You Should Eat Each Day for Your Best Nutritious Life

Diet trends come and go even quicker than fashion trends, it seems. But just like high-waisted jeans are back (hallelujah!)...

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This Low-Histamine Food List Might Help Ease Your Allergies

Eat Empowered

This Low-Histamine Food List Might Help Ease Your Allergies

You’ve probably heard about the anti-inflammatory diet, and of course are familiar with all the other “low” eating plans (low-carb...

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Can You Eat Away Allergies? Histamine Intolerance and the Low-Histamine Diet

Eat Empowered

Can You Eat Away Allergies? Histamine Intolerance and the Low-Histamine Diet

It seems like almost all of us are suffering from some type of food intolerance—or allergy—these days. But if you’ve...

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How Many Calories Are In an Acai Bowl?

Eat Empowered

How Many Calories Are In an Acai Bowl?

Rainbow-hued acai bowls remain buzzy on Instagram, with 1.8 million posts (and counting) using the hashtag #acaibowl. Just about every...

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How to Make Oatmeal (the Healthy Way)

Eat Empowered

How to Make Oatmeal (the Healthy Way)

Go ahead, be a flake. Eating oats for breakfast instead of refined, sugary cereal (or no breakfast at all) has...

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The Biophilia Boom: Designing Our Surroundings to Sneakily Boost Our Well-Being

Live Consciously

The Biophilia Boom: Designing Our Surroundings to Sneakily Boost Our Well-Being

When you think about setting up your environment to boost your well-being, chances are, you might imagine a fruit bowl...

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The Real Difference Between Amino Acids and BCAAs—And Which Is Best For You

Eat Empowered

The Real Difference Between Amino Acids and BCAAs—And Which Is Best For You

Think of this topic like one of those nesting dolls. Proteins are the largest doll. More than 10,000 different proteins...

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How to Cut Sugar Out of Your Diet (For Real This Time)

Eat Empowered

How to Cut Sugar Out of Your Diet (For Real This Time)

  Here’s some not-so-sweet news: The average American consumes 57 pounds of added sugar per year. Boil that down to...

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5 Ways to Feel More Festive Than Frazzled This Holiday Season

Nurture Yourself, Stress Less

5 Ways to Feel More Festive Than Frazzled This Holiday Season

If your blood pressure spikes and your jaw clenches at the thought of a holiday season full of hustle and...

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Brain Fog Is Real—Here’s How to Bounce Back Sharper

Eat Empowered, Nurture Yourself

Brain Fog Is Real—Here’s How to Bounce Back Sharper

Many of us have been there, felt that: A fuzzy brain feeling in which you struggle to recall seemingly familiar...

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Find the Best Massage Gun for Your Muscle Recovery Needs

Sweat Often

Find the Best Massage Gun for Your Muscle Recovery Needs

  If your muscles are tight, tense, or full of knots (been there, felt that!), you probably want to relieve...

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Get Healthy with Us On Instagram

Heading to the farmers market or grocery store tod Heading to the farmers market or grocery store today? Save this post ↗️ and make sure to stock up on these 6 foods so you can #stressless this week! (Bonus: they’re good for your body in many other ways, too)

🥬 Greens like spinach and kale are loaded with folic acid, a nutrient that helps maintain normal levels of serotonin 
🍫 Dark chocolate contains magnesium, which may help reduce anxiety 
🍊Citrus fruits contain vitamin C, which has been shown to lower levels of cortisol in the body and reduce the effects of stress 
🥜 Cashews are a great source of zinc, a mineral that plays a major role in managing the body and brain’s response to stress 
🥑 Avocados are linked to lower blood pressure and brain health (thank you, healthy fats!)
🥣 Get your complex carbs from steel cut oats to increase the production of serotonin and boost your mood!

What’s your favorite stress-fighting food? 

#stressless #grocerylist #selfcaresunday
Anyone wake up thinking it was Friday and then bei Anyone wake up thinking it was Friday and then being super happy when you opened your eyes and realized that it's NOT?? Happy Saturday friends!! I have always loved being active outside but ever since COVID and spending more time at home and inside, I need to get outside and move before the day really gets going. Even on the weekends. ☀️ 

May is Mental Health Awareness Month, and #nurtureyourself is one of our 8 pillars of a Nutritious Life - that means we value self care and mental wellness just as much as we value diet and exercise. Just like we prioritize our physical health and do things to maintain it, our mental health needs just as much, if not more, intentional nurturing

With that in mind… I want to see how you’re practicing self care this weekend! Tag me @nutritiouslifeofficial and show me how you’re nurturing yourself 🧡 🧡 xxKeri 

#nurtureyourself #selfcaresaturday #mentalhealthawarenessmonth #mentalhealth
When it comes to living your most nutritious life, When it comes to living your most nutritious life, there’s so much more to consider than simply the food you eat💡

🛌 A good night of sleep lowers hunger hormones in the morning, enabling better decision making at breakfast
🍳 A nutritious breakfast will lead to a better workout session at the gym
💪 A better workout will help release more endorphins and help to reduce stress throughout the day… should we keep going?!

Our whole-person approach to wellness considers all 8 pillars equally, they all work together both behaviorally and physiologically. 

Which pillars are you most focused on lately? Which pillars could use some TLC?
Plans to head out with friends this weekend? Swipe Plans to head out with friends this weekend? Swipe ➡️ for 3 practical tips from @keriglassman on how to eat empowered while still enjoying time with your friends. 

Eating empowered can mean indulging consciously or NOT indulging and choosing to eat to feel your best… empowerment comes from knowing you get to make the choice! 

If you have a nutrition or wellness question you want Keri to answer, drop it in the comments! We can’t wait to hear what you’re curious about 👀 

#askkeri #eatempowered #consciousindulgence

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