By: Elianna Rothstein
With school, work, family, and maintaining a social life, prioritizing nutrition and wellness can often feel impossible. Balancing these demands may leave little room for self-care, but small, intentional changes can make a big difference in creating a healthier lifestyle. Tav Gross, a registered dietitian with a Master’s Degree in Nutritional Science, founded her business, Nourish Neshama—with "neshama" meaning "soul" in Hebrew—to empower women, especially within the Jewish community, to embrace and sustain a healthy way of living.
Gross, a Scottsdale native, specializes in anti-inflammatory nutrition, inspired by her journey after being diagnosed with an autoimmune disease at the age of 19. “Ever since then I dove into nutrition and was so interested that I majored in it,” she said.
Gross earned a Bachelor’s Degree in Nutrition and then a Master’s Degree in Nutritional Science, both at Arizona State University. Today she is a registered dietitian and runs Nourish Neshama.
As a member of the Jewish community, Gross wanted to focus specifically on helping Jewish women. “I wanted to give back to my community by focusing on Jewish women’s unique health needs,” Gross explained. Understanding Jewish dietary practices and cultural traditions helps her guide clients in ways that are both nourishing and aligned with their heritage.
Additionally, Gross's thesis research focused on the nutrition and wellness needs of pregnant women. This research, combined with her personal health experiences, gives her a unique perspective in helping her clients live healthier, balanced lives.
Gross offers services such as one-on-one coaching, meal planning, and an Anti-Inflammatory Kickstart Program. She also posts tips and updates on her Instagram account, as well as blog posts on her website.
For high school and college women looking to maintain their health while balancing their academic and personal lives, Gross shares some valuable advice:
It’s All About Balance
According to Gross, the key to a healthy lifestyle is moderation and balance. For example, enjoy your favorite festive foods, like donuts, bagels, and latkes, but remember to incorporate essential nutrients into your meals as well. Protein and fiber are particularly important, so pairing your pizza with a salad and making sure you’re getting vegetables with every meal is a great way to nourish your body. Also, aim for six to eight cups of water a day to stay hydrated. And try to include daily movement whether it’s a walk or any form of body movement to keep your body active and energized. Balance is everything!
Habits & Motivation
For those in school all day or working, it can be hard to stay motivated or get into the habit of a nourishing lifestyle. Using a water bottle with marked time increments can help track your daily water intake. It sets a visual reminder to drink consistently throughout the day. Additionally, making mental notes or setting deadlines in your head can help keep you on track with your wellness goals. For example, you can set a goal to drink a certain number of cups of water before lunch at school or during your work break. You can also set reminders on your phone to ensure you’re staying hydrated, moving your body, or taking breaks.
Additionally, it's important to make it a habit to bring lunch to school each day or have a plan in place. If you arrive at school without a lunch plan, you're likely to either skip eating or end up eating something unhealthy that may be available.
Judaism Meets Nutrition
Being Jewish means having many festive meals year-round. From weekly Shabbat meals to Hannukah dinners with latkes and donuts, it is once again hard to sustain a healthy diet. This goes back to the idea of balance. For instance, you should enjoy a sufganiyah but make sure to have some carrots and hummus, or any other vegetable as well. Gross also shares advice about being mindful of what you eat. Remember to take it slow when you eat at the Shabbat table. Ask yourself how hungry you are, if you are eating because you are hungry or bored, etc. Gross also posts on her Instagram about eating around the holidays and ancient Jewish foods for modern health!
The Holy Trio: Nutrition, Exercise, and Sleep
Gross explains that being “nourished” is not just a diet, it’s a lifestyle that also consists of exercise and sleep. All three components work together to provide a healthy life. Without one, the others can’t function at their best. Gross emphasizes the importance of getting enough rest, as she recommends eight to ten hours of sleep, specifically for high school students. “High schoolers have sports, homework, and extracurriculars- they need the energy.” One sleep tip she shares is to put your phone away 30 minutes before bed, as the light from the screen can disrupt your sleep. She also suggests taking a short walk every day or finding other ways to move your body.
Words of Advice
Make sure the dietitians or nutritionists you follow online share the same values as you and are professionals because anyone can call themselves a health coach. There is a lot of misinformation out there so be careful about what you listen to.
And remember to be mindful of what you consume and how you nourish your body, but don’t over-obsess about it.
Write a list of what you need for certain recipes when going grocery shopping. And don’t go to the store hungry!
To avoid extreme stress levels, have some food and water before your morning cup of coffee.
Cow milk is not the enemy! Drink whatever milk is best for you. Gross recommends whole milk for protein, and almond milk, cashew milk, or coconut for those who want dairy-free. However, be careful about oat milk because a lot of products nowadays are filled with added sugars.
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