Sydney Lougheed, Online Dietitian

Home
Sydney Lougheed, Online Dietitian

I specialize in supporting people with prediabetes and type two diabetes. I am here to support you every step of the way!

When you work with me, we will develop a personalized plan that will help you reduce a1c and blood sugars without feeling deprived.

26/06/2025

The reason why I’ve been so quiet on here is because… I got married! 🌸

You’ll be seeing more from me soon now that things aren’t as busy.

… back to regular nutrition content soon!

🤍

07/03/2025

Could the mineral magnesium help lower diabetes risk in people who are high risk? 🚨

A study in Diabetes Care found that middle-aged adults with no history of diabetes who consumed more magnesium had a lower risk of developing type 2 diabetes, especially those with higher insulin resistance.

This study was observational so it doesn’t prove that magnesium causes lower diabetes risks and that other lifestyle factors may also play a role. However, it highlights that magnesium may play a key role in blood sugar control and insulin function.

Try these quick tips to boost your intake of magnesium:
🥜 add nuts to yogurt
🍚 swap white rice for quinoa
🌱 snack on pumpkin seeds

Share this with someone who is curious about nutrition strategies for diabetes prevention!

https://doi.org/10.2337/dc13-1397

04/03/2025

Feeling overwhelmed with a prediabetes or diabetes diagnosis?

Imagine feeling confident instead 🤯

Between blood sugar checks, food restrictions, and all the conflicting advice, it’s easy to feel overwhelmed.

But what if managing your diabetes didn’t have to be so stressful?

Picture this: knowing exactly what to eat without second-guessing every meal, feeling empowered by your food choices, and spending less time worrying about your blood sugar.

With the right guidance, this is totally possible.

Here’s how I can help:

✨Personalized meal planning: We’ll work together to create a plan that helps manage your blood sugar while still enjoying meals.

✨Support that fits your life: Managing diabetes doesn’t have to be a full-time job. I’ll show you how to make small, effective changes that fit into your daily routine.

✨Ongoing guidance: You don’t have to figure this out on your own. With my 12-week coaching program, you’ll have the support of a registered dietitian who specializes in diabetes, so you can build confidence in your choices every step of the way.

Ready to feel more confident in managing your diabetes?

Message me to learn more about my services!

06/02/2025

Things I’ve been enjoying lately ✨

Cooking THE BEST quiche recipe from
Finding high protein milks on sale
Snowboarding
Avocado and bean toast for breaky (see recipe on my feed)
Re-watching the office & biking
Experimenting with tofu
Slow cozy weekend mornings
Cauliflower steaks by

What are your highlights over the last few weeks? 👇🏼

23/01/2025

Does the timing of meals make an impact on blood sugar control? ⏰

A randomized controlled trial in non-diabetic adults found that eating the same meal at dinner resulted in higher blood sugar levels than when the same meal was eaten at breakfast.

This effect was independent of the meal’s glycemic index (how much the foods raise blood sugar after eating).

The study also showed that higher glycemic index meals caused greater blood sugar spikes compared to lower glycemic ones, regardless of the time of day.

What does this mean? 🤔

Over time, consuming high-glycemic, carbohydrate-rich meals, especially in the evening, could lead to higher blood sugar levels and increase the risk of developing type 2 diabetes in those without prediabetes or diabetes.

High quality carbs should still be part of the diet 🍎

Strategically timing them throughout the day can help maintain healthier blood sugar levels⏱️

Consider both the type and timing of carbohydrate-rich foods, opting for lower glycemic index choices and eating larger portions earlier in the day 🥪🍝🍚

Looking to improve your nutrition but not sure where to start? Book a free discovery call with me to see how nutrition counselling can give you a roadmap for success!

doi:10.1136/ bmjdrc-2019-001099

19/01/2025

A warm welcome to my new friends on here! 👋🏼

I’m Sydney, a registered dietitian and certified diabetes educator.

I’m also an auntie, a dog mom, a fiancé, a pizza and pasta lover, a wannabe wine connoisseur, an entrepreneur, business owner, and teacher.

I absolutely love what I do, which is helping people feel confident with food, prevent or manage type 2 diabetes, improve heart health, and generally feel better.

I’m lucky to be able to do this as my job 🤗

When I’m not talking about nutrition, I’m going on new adventures, cooking something fun, or spending time with friends and family.

For those who have been following me for a while, thank you! And it’s nice to meet you if you’ve just joined along for the ride.

Drop a “hello” in the comments below ☺️👇🏼

06/01/2025

Grocery shopping can get overwhelming but it doesn’t have to break the bank.

Here are some practical tips to save money and stay on track with your health goals:

1️⃣ Make a list
This might sound basic, but it works! Without a list, it’s easy to forget what you need and end up buying yet another bottle of salad dressing or olive oil (guilty 🙋‍♀️). Plus, a list helps you avoid impulse buys, which can really add up.

2️⃣ Know your staples
Get familiar with the prices of your go-to items like eggs, milk, or whole-grain bread. Write them down so you’ll know if a “deal” is really worth it and which store has the best prices.

3️⃣ Shop seasonally
Fresh produce can be pricey in the winter, so opt for frozen or canned options when needed. They’re just as nutritious and more budget-friendly. When buying fresh, grab some ripe items and others that need time to ripen. This way, your produce lasts longer, and you’re less likely to waste food.

4️⃣ Look up and down
Did you know that the most expensive items are placed at eye level on shelves? Check above and below for better deals. You’ll often find the same product (or even a better one) for less.

5️⃣ Embrace imperfection
Reduced or “imperfect” produce and products can be a steal! They’re great for soups, stews, and smoothies. Freeze discounted bread, meats, or produce to make them last longer. These items might be nearing their expiration, but they’re still perfectly usable.

📌Save this post to reference before your next grocery trip!

What are your favorite ways to save at the store? I’d love to hear your tips! 💬

03/01/2025

Are you looking to make a lasting change in 2025?

For many, making new years goals can help give direction to where you want to be this time next year. Some find that they tend to make the same goals each year without being able to achieve them they way they’d hoped.

This could be for many reasons, but two common ones I see is that the goal wasn’t realistic or aligned with your values.

What about trying something different this year?

Try asking yourself honestly and curiously, why you want to make changes. Keep asking yourself “why do I want x,y,x” until you can’t come up with any other answers. This will help you end up with your WHY. This why is usually something that you value deeply. Once you understand what you value, you can shape your goals around that.

You can use your why and what you value as a way to stay motivated during inevitable challenges or roadblocks.

Start with something small, stay consistent with it, and then build in more changes one at a time - remembering the reason why you’re working so hard to achieve this goal.

My big goals for 2025 include building a larger nutrition community, developing more impactful resources for clients, and a personal goal is to finish my first iron man! With each of these, I’ll develop smaller weekly and monthly goals that will help me get closer and closer to achieving my big goals.

I’m curious to hear what goals you’ve set for yourself this year. Comment below 👇🏼

25/12/2024

Wishing you a very merry Christmas! 💝

23/12/2024

Did you know that living with diabetes puts you at a higher risk of developing heart disease? 💚

Many people with prediabetes or type 2 diabetes don’t realize this connection. They also don’t know how much power they have to protect their heart.

Maybe you’re feeling unsure about what to eat or overwhelmed by all the conflicting advice out there. You might even wonder if making changes will really make a difference.

The reality is that strategic, consistent changes can make a huge difference in your heart health and diabetes management over time.

Here are 3 simple strategies to try:

1️⃣ Boost your fibre: Fibre helps lower cholesterol, which is key for heart health. Add an extra serving of veggies or fruit to your meals. Soluble fibre, which is found in oatmeal, ground flaxseed, pears, apples, and barley, is especially effective for lowering “lousy” LDL cholesterol 🍎🥦

2️⃣ Choose heart-healthy fats: Swap out saturated fats for unsaturated ones like olive oil, fatty fish (salmon, mackerel, trout), nuts, seeds, h**p hearts, chia seeds, and avocado 🥑🐟

3️⃣ Get moving: Aim for 30 minutes of movement most days. Even something as simple as brisk walking can lower LDL cholesterol and raise your “good” HDL cholesterol 🏃‍♀️

Imagine feeling confident about your food choices, knowing they’re protecting your heart and helping you manage your diabetes.

Picture yourself with more energy, a reduced risk of heart disease, and greater control over your health.

You can get there, one step at a time. Save this post to start making changes today, and tag a friend who’s on the same journey. 👐

20/12/2024

Ever wonder how nutrition can help lower your blood sugar after meals?

It’s a big part of managing prediabetes or type 2 diabetes. High blood sugar spikes after eating, especially if they happen often, can eventually lead to a higher A1c.

I want to stress that it’s normal for blood sugar to rise after eating.

That’s your body doing its job! But if you’re living with prediabetes or diabetes, your body may have a harder time managing those spikes due to issues with insulin production or response.

One key tip is to avoid checking your blood sugar right after eating—it won’t give you the full picture. Instead, wait 2 hours to see how your body is handling the meal.

Here are 3 strategies to reduce blood sugar spikes:

✨ Balance your plate. Aim to fill half of it with fiber-packed veggies, and add a source of protein and some healthy fats to slow digestion.

✨ Don’t ditch the carbs—opt for whole grains. Whole grains have more fiber, B vitamins, and healthy fats than refined grains, plus they impact blood sugar more slowly thanks to their lower glycemic index.

✨ Reheat your carbs. Cooking, cooling, and then reheating foods like potatoes or rice reduces the glycemic response. This also increases resistant starch—a type of carb that is fermented by the good bacteria in our gut. This process can increase the release of hormones that help to reduce blood sugars and make us feel full. This can help keep blood sugar levels steadier compared to eating them freshly cooked.

Small tweaks like these can make managing blood sugar feel more doable!

Which of these tips would you like to try first? Let me know in the comments! 💬

15/12/2024

4 actions you can take NOW to manage blood sugars by 2025 ✨

1️⃣ Clarify your goals:
Where do you see yourself 3 months? Take a moment to reflect on your health journey. Look at what’s working and what needs a little extra attention. Setting clear goals will give you a roadmap for success!

2️⃣ Add to your diet (don’t restrict!):
Instead of focusing on what to cut, think about what you can add to nourish your body. Can you include more veggies? More fiber? Healthy fats? Small changes now can have a big impact later.

3️⃣ Incorporate more movement:
See where you could add a few more minutes of movement each day. Whether it’s a 10-15 minute walk after dinner, a midday stretch during your lunch break, or trying out a winter sport, moving a little more each day can boost your energy and improve blood sugars.

4️⃣Get help from someone who specializes in nutrition & diabetes:
Working with a diabetes dietitian can help you stay on track and provide the accountability you need. Together, we’ll navigate your journey and reach your goals by 2025!

Ready to get started? Click the link in my bio to book a discovery call with me ✨

Address

Website

https://linktr.ee/dietitiansyd, https://www.dietitiansyd.com/

Alerts

Be the first to know and let us send you an email when Sydney Lougheed, Online Dietitian posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Address
Alerts
Contact The Practice
Claim ownership or report listing
Want your practice to be the top-listed Clinic?

Country:

City: