Day on a Plate: Keri Glassman, Nutritious Life

Healthy Q&A's

So excited to feature my darling friend and incredible dietitian, Keri Glassman, on the blog today! Read on to find out just what a ‘Day on a Plate’ of this divine woman looks like…


  1. Tell us a little bit about yourself – who you are and what you do.


Ok, so here’s the bio version… 😉 I’m a registered dietitian, mom of two, fitness junkie, 4x published author, a contributing editor and advisory board member for Women’s Health Magazine, Today Show Tastemaker, and founder and president of Nutritious Life, as well as The Nutrition School, an accredited 12-week online course created to provide an unprecedented nutrition education and springboard for building a successful career in the health and wellness industry.

When I first started my practice about over 13 years ago (OMG!!!), I began in a small office by myself. I worked and hustled to build a client base and when I was a year in, hired my first dietitian to work with me. I had an opportunity to do a national tv segment, and immediately fell in love with tv. That’s when I realized I really could reach more than just the people coming into my office.

From there, I wrote my first book, started a nutrition snack bar company, began working for Women’s Health magazine as a contributor and so on… Fast forward 10+ years later, and I built a team of 5 RD’s, I am on book number 5 and have started The Nutrition School. There of course have been a whole LOT of ups and downs in between, but I’m still doing tv, still writing, still collaborating with other health and wellness professionals, and everyday it’s my goal to reach as many people as possible and help them take their nutrition up as many notches as possible to live their most Nutritious Lives. And now I’m also able to teach others who are just starting out everything I wish I knew when I was just starting out in my free series How to Build a Wellness Brand.




  1. What was the ‘uh ha’ moment that inspired you to get in to health and wellbeing?


My love of food and nutrition started way back… I always say I was BORN to do what I’m doing! My childhood friend tells me she remembers me being in 7th grade science class and saying “My body is craving vitamin E, I am going to eat almonds!” I’m sure I had no idea what that really meant but clearly, I was interested in this whole nutrition thing! 😉


In college I played sports, so drinking diet soda and smoking to keep my weight down (this was a popular formula for many!) was definitely NOT an option. I needed (and wanted!) to fuel my body to be my best on the athletic field BUT also to look good in my skinny jeans on Saturday night. Thus, my passion for being HEALTHY, THIN and FIT continued…


When I graduated from college and began working at a corporate desk job, I would sit and read health magazines instead of doing my work. That’s when I knew I needed to pursue my passion, so I went back to school for my masters degree. Studying nutrition connected my love of food with my interest in science and my super strong desire to be a helper. So, while I’m not sure that I had just one “uh ha” moment, the culmination of all those moments led me to where I am today.


  1. Talk us through a typical day in your life…


My morning routine stays pretty consistent throughout the week. I wake up around 5:30 am and do something for myself. It could be sitting quietly drinking coffee (organic with almond milk or organic whole milk) or going for a walk or sometimes I’ll squeeze in my workout here. Then, I’ll hammer out a couple work items. I’m at my best in the morning and always try to use this time to get a few important tasks done. Then, at 7:15 I wake up my daughter and then my son. We all eat together at 7:40. Family breakfast is huge for me. I love this time with my kids and setting the tone for the day mentally (and food wise of course) is critical to me.


Breakfast may be:

  • Ezekial toast and avocado with a hardboiled egg
  • Overnight oats with almond milk, chia and hemp seeds and blueberries
  • Protein shake made with coconut or almond milk, banana, vanilla protein powder, almond butter, spinach
  • ½ sweet potato with a drop of coconut oil and a tablespoon of my nut and seed mixture (hemp seeds, chia seeds, almonds, cashews, pecans).



After my kids are off to school I workout unless I’ve done it pre-kids waking up! I love strength training and HIIT classes, megaformer classes like SLT. But I also LOVE just getting outside for a good run. I use the time to clear my head and organize my thoughts. It’s my true therapy.


Mid morning I ALWAYS have a snack. My mom jokes that I’ve been on two hour feedings since I was born! This could be 10 nuts such as almonds or pecans or a few olives and red peppers or a nut butter spread on apple slices with sprinkled hemp seeds or dried coconut on top of Greek yogurt or a smoothie of kefir and berries… I also try to get in at some point in the morning 16 oz. of water with collagen and greens.



Lunch usually consists of leftovers or a hearty veggie heavy salad with protein. So this could be arugula with leftover roasted broccoli topped with chickpeas (from the pantry) and chopped raw veggies I have around such as red and yellow peppers and endive. I always have lots of veggies, protein and healthy fat such as olives, olive oil, avocado or nuts. Another example may be leftover vegetarian chili topped with a little Greek yogurt and avocado slices. If I am at a biz lunch I try to keep it simple and stick to veggies and protein. If I don’t get adequate protein at lunch I will never make it through my day!



As I said, I’m a big snacker or mini mealer. 😉 Afternoon snack could be any of the above mentioned or a small bowl of veggie soup. I love how soup fills you up and is an easy way to get in loads more nutrients.


Dinner varies, but when we’re eating at home there are a few things that are consistent. Two veggies – raw and cooked. For example, roasted cauliflower and raw carrots and yellow peppers.

Protein – usually grass fed steak, wild salmon or other fish or chicken simply cooked with herbs and spices. Usually, a starch such farro or sweet potato. When I go out to dinner I use it as a time to try dishes that I may not make at home but I also stick to veggies and veggies and lean protein. But I love trying new veggie dishes – the other night I had an interesting squash, apple and ricotta dish on a fave restaurant’s fall menu.


Hot outta the oven. May eat three bowls for dinner. 😋🙋🏻😊#nutritiouslife

A post shared by Keri Glassman MS, RDN, CDN (@nutritiouslifeofficial) on


I try to wind down about a half hour before going to bed. I always have almond turmeric milk, chamomile tea or Natural Calm in hot water.


  1. Coffee or tea?


BOTH! Coffee! 100%. But green tea during the day and herbal tea before bed (and often during the day as well!).


  1. What is your indulgence of choice?


If you know me well, then you definitely know I can’t turn down a chocolate chip cookie to save my life! It’s my go to when I need to consciously indulge from time to time.



  1. Three foods you can’t live without?


Peanut butter. Avocado. Chocolate chip cookies


It's a nutty and seedy kinda morning. Happy Sunday friends!!! 😜✌🏼️#livinganutritiouslife

A post shared by Keri Glassman MS, RDN, CDN (@nutritiouslifeofficial) on


  1. What’s your go-to snack for those days on the run?


It might be said time and time again, but it’s seriously my main grab and go – nuts! Almonds, cashews, pecans – they’re all great for snacking and grabbing a handful and running out the door. I’ve also been known to dip my spoon right into the pb jar.


  1. … And any last words of advice or tips for those starting out on their health journey?


YES – EVERY MEAL IS A MONDAY MORNING! Take each eating opportunity as a unique opportunity to do good for your body! So, if you have a “bad” meal, you don’t need to wait until Monday to press the reset button. Press it at your very next meal instead.


To find out more about Keri, visit her website or follow her on Instagram.





Luk Beautifood


Birkenhead House, Hermanus


PURE Papaya Care


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.