Tessa Hampton RD

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Tessa Hampton RD

Registered Dietitian| Weight Loss, Diabetes, PCOS, Hypertension, Hypercholesterolemia, Hormonal balance & Meal Planning.

15/06/2025

I spotted this vanilla sugar-free pudding at Peppercorns for about $32 and figured I’d give it a try. It makes 6 servings and honestly, I was pleasantly surprised.⁣
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It’s sweetened with both aspartame and acesulfame potassium (Ace-K). Two zero-calorie sweeteners that work well together to keep the flavor on point and shelf-stable.⁣
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Now, some people do get a little bloating or notice an aftertaste with these, but I didn’t. No GI issues, no weird flavor, just a smooth, satisfying finish.⁣
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Here’s why I'd but it again: it gives you that sweet, creamy fix without spiking blood sugar or setting off more cravings after.
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If you have PCOS, insulin resistance, or diabetes, managing your sugar intake is key 🔑. Not just for blood sugar, but for inflammation, cravings, and hormone balance too. And sometimes finding a treat that feels like a win and aligns with your goals is exactly the sweet spot.⁣
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Is it something to eat every day and pile up in one sitting?🙅‍♀️ Definitely not. But if you're someone who needs a sweet treat after a meal, then something like this can help.
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✨Would you try this? Let me know below—or tag someone who might want to!⁣
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11/06/2025

I know how frustrating it is to be doing everything you can and still not seeing the results you expected.

You’ve made the changes. You’ve put in the effort.
But the numbers won’t budge, and it feels like nothing makes sense anymore.

Diabetes management is layered.
It’s not just about food. It’s ’s hormones, stress, sleep, timing, resistance.
That’s why a one-size-fits-all approach keeps falling short.

Let’s cut through the noise and figure this out together.
With the right strategy, we can get things under control.
And if we catch it early enough, we can even work toward reversal.

📞 Message me or call 721-2726 if you're ready to work with someone who gets it and knows how to help.

08/06/2025

Found this brown basmati rice at Massy for about $30, and thought it was worth a feature in today’s carousel 👀💬

✨When it comes to diabetes or insulin resistance, managing blood sugar doesn’t mean cutting out all carbs. It’s about smart pairings, balanced plates, and choosing the right kind of starches like this one.

If you enjoyed this kind of post and want me to break down other grocery finds, type 💯in the comments

And if you know someone who’d appreciate these kinds of smart shopping + eating tips, send it their way 🛒🍽️

03/06/2025

Hi, I’m Tessa and I have PCOS too.
I know firsthand how frustrating and confusing this journey can be. Living with PCOS can feel like trying to solve a puzzle without the box. 📦It’s been years of chasing solutions that never quite fit.

These are some of the lessons I had to learn the hard way simply from living in this body.

If you’re navigating PCOS, I see you. I understand the struggle because I’m right there with you. That’s why I’ve made it my mission to keep learning and helping others manage it with compassion and evidence-based care.

💬 What’s one thing PCOS has taught you that surprised you or changed how you care for yourself? Drop it in the comments — I’d love to hear. 👇

If you want support tailored to your journey, DM me or WhatsApp 721-2726 to learn more about my coaching programs.

15/05/2025

💾Save this nourishing, budget-friendly soup recipe and share it with a friend who loves real, comforting food.

Not every protein-rich meal has to be expensive or complicated. This soup came together with some of the most affordable parts of the chicken—but it’s still rich in collagen, fiber, and flavor.

We’ve been eating like this for generations. Using the whole animal wasn’t just a financial decision—it was a nourishing one. Somewhere along the way, we started to believe that only the most polished, pricey cuts were “healthy.” But truth is, our ancestors knew what they were doing. There’s wisdom in the way they cooked—extracting nutrients from bones, skins, joints—and making meals stretch while still feeding families well.

This whole pot? Under $50.
Protein? About 20g in 3 cups from the collagen in the broth and the blended split peas.
It’s warming, grounding, and filled with comfort.

Rough recipe, since I know you’ll ask:
• 1 lb chicken foot
• ½ lb chicken neck
• 1 tbsp apple cider vinegar
• 2 cups cubed pumpkin
• 4–5 medium potatoes, peeled and diced or provision of choice
• 2 Carrots diced + 1 whole
• 4 large pieces of celery, chopped + 1 whole
• Fresh green seasoning (whatever you have: chadon beni, chive, thyme, garlic, onion, pimento, small piece ginger)
• Powdered seasoning to taste (black pepper, salt, all-purpose, paprika, cumin, chicken bouillon cube)
• 1 cup cooked split peas, blended until smooth

How I do it: 👩‍🍳
-Pressure cook the chicken foot and neck with some of the green seasoning, small whole carrot, 1 celery stalk and vinegar for about an hour (Instant Pot or stovetop pressure cooker both work). Then strain off the broth—that’s the good stuff.

-Pour it into a big pot, add pumpkin, potatoes, celery, carrots, blended split peas, the rest of the green seasoning & dried seasonings to taste. Let it boil until the potatoes are fork-tender, and that’s it.

I serve it with a salad for crunch and extra fiber.

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02/05/2025

New series alert! 🚨
I’m taking you with me on a recent trip—not just for the vibes, but to show you what mindful, feel-good eating can look like while traveling.

This first post is all about mindset before meals—especially when you're stepping into a resort where food is everywhere. No calorie counting. Just presence, intention, and knowing how to build a plate that keeps me feeling good.

Any guesses where I went? Drop your vote below: 👇
1. 🇧🇧
2. 🇱🇨
3. 🇩🇴
4. 🇬🇩

P.S. The next post is all about letting go of the pressure to clean your plate. Are you ready for it?
Comment “ready” if you’re in for the next one!

11/03/2025

March is all about celebrating women ♀️—our strength, our health, and the way we nourish ourselves. And what better way to fuel our bodies than with a balanced, nutrient-packed treat? This Yogurt Banana Bread is made with wholesome ingredients that support energy, blood sugar balance, and overall well-being—because you deserve to feel your best every day.

Here’s how to make it:
RECIPE 👩‍🍳
°1 Ripe Banana Mashed
•2/3 cup plain Guiltless Greek Yogurt
•1 egg
•1/3 cup sugar
•2 cups oats flour
•1/2 cup milk of choice
•1/2 cup nuts chopped
•2 tsps baking powder
•1 tsp vanilla essence
•dash salt
METHOD: Add Mashed banana, Guiltless Yogurt, egg, sugar, vanilla extract, milk and salt together and mix throughly to ensure sugar is all dissolved.
In another bowl, add oat flour and baking powder together and slowly add to the wet mixture until fully incorporated.
Sprinkle in half of the nuts and fold into batter and add to a greased bread pan. Top with remaining nuts and bake for 40 mins in a 350 degree oven.

🚨Tag a friend who would love this, save the recipe for later, and let me know in the comments—are you team banana bread with nuts or without? ⬇️🍌

21/02/2025

Heading to an all-inclusive fete?
With endless food and drinks, it’s easy to go overboard!

Swipe through for simple tips to enjoy the vibes and feel your best. Don’t forget to save this post—it’ll be your guide for every party this Carnival season! 🥳🍷🍸🍔🍟🍗

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20/02/2025

Need a quick, high-protein meal? This Chicken Corn Egg Drop Soup is low effort but packed with flavor!

Recipe:
•6 cups chicken stock unsalted
• 2 tins (30 ozs) cream style corn
•1 whole Rotisserie chicken skin removed and diced small
•4 eggs whisked
•Slurry: 3 Tbsp corn starch + 3 Tbsp water
•White pepper, ginger powder, fish sauce, sesame oil, soy sauce, chopped chives
Method:
Heat broth with creamed corn over high heat. Add in ginger powder and white pepper to taste.
Make slurry and pour into broth and bring to a boil.
Add diced chicken.
Pour in whisked eggs slowly. Wait 20 seconds before stirring a max of 2-3 times to allow egg ribbons to form.
Season with soy sauce, fish sauce, sesame oil and chives.

Makes 4 servings.

Macros per serving: 460 Calories, 48g Carbs, 44g Protein, 13g Fat

💾Save this recipe for busy days, and let me know in the comments—what’s your go-to easy dinner?

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17/02/2025

PCOS management doesn’t have to be overwhelming! Start with small, sustainable changes—one step at a time. Swipe for simple diet & lifestyle tips to support your hormones.

Need personalized guidance? I’m taking clients for March—DM me to get started!

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14/02/2025

Happy Valentine’s Day to my forever love! ❤️

Through every adventure, laughing fit, traveling escapade & grocery aisle debate, I’m grateful for you.

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