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Helping Hand Nutrition by Jana Greene Hand, MS, RDN

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Helping Hand Nutrition by Jana Greene Hand, MS, RDN

Helping Hand Nutrition is a nutrition counseling private practice based in Southern California. We offer a variety of medical nutrition therapies & plans.

10/16/2025

🍂Fall is here and so are the pumpkin goodies!

As a dietitian, I’m all about enjoying the flavors of the season in moderation including the pumpkin cereal bars, biscotti, and cookies. 😋

But if you’re looking for tasty AND balanced picks, here are my recommendations!

🥣 Pumpkin Pecan Instant Oatmeal - this has 3g fiber per serving!
🎃 Pumpkin O’s - these are a lower-calorie, lower sugar festive fave!

What seasonal snacks are you enjoying this fall? 🧡✨

04/09/2025

🌻 Lately, seed oils have been labeled as “harmful” for health, causing a lot of confusion. The reality is, the conversation is more complicated than simply labeling foods as good or bad. 🤔 As a dietitian, I want to clear things up!

Pros:
* Versatile and Affordable: Seed oils are used in cooking and food production due to their neutral flavor and relatively low cost.
* High Smoke Point: Many seed oils have a high smoke point and are suitable for high-heat cooking methods like frying and grilling.
* Source of Unsaturated Fats: Seed oils are good sources of polyunsaturated fatty acids, including omega-6s, which are beneficial for heart health and cholesterol.
* Can be a Source of Vitamin E: Unrefined versions of some seed oils may contain protective compounds like vitamin E.

Cons:
* High Omega-6 Content: Seed oils are rich in omega-6 fatty acids, which can contribute to inflammation if consumed in excess, especially if the omega-3 to omega-6 ratio is imbalanced.
* Processing Methods: Many seed oils undergo refining processes that can remove beneficial nutrients and potentially create harmful compounds during high-heat processing.
* Oxidation: When heated repeatedly or at high temperatures, seed oils can oxidize, forming potentially harmful compounds.
* Overconsumption: Consuming too many seed oils, particularly in processed foods, can lead to excessive calorie intake and contribute to health problems like obesity.
* Potential for Trans Fats: Some seed oils can contain trans fats, which are linked to increased risk of heart disease.

Alternatives:
* Unrefined Seed Oils: Opt for unrefined or cold-pressed versions of seed oils, which retain more of their natural nutrients and antioxidants.
* Other Healthy Fats: Consider incorporating other healthy fats like olive oil, avocado oil, and nuts and seeds into your diet.
* Focus on Whole Foods: Prioritize a diet rich in whole, unprocessed foods, which naturally contain a variety of nutrients and healthy fats.

02/06/2025

Are you struggling to feed a Picky Eater? You’re not alone! I see this all the time in my practice and I’ve come up with a few strategies to help.💡

1. Observe texture preferences 👀
2. Gradually expose your child to new foods ⏲
3. Use dips as a gateway to encourage your child to try new foods 🥦
4. Make food fun by serving new foods in different shapes ⭐️

Have you tried any of these strategies? Let me know in the comments!

01/22/2025

🤍 𝗠𝘆 𝗵𝗲𝗮𝗿𝘁 𝗶𝘀 𝘄𝗶𝘁𝗵 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝘄𝗵𝗼’𝘀 𝗯𝗲𝗲𝗻 𝗶𝗺𝗽𝗮𝗰𝘁𝗲𝗱 𝗯𝘆 𝘁𝗵𝗲 𝗿𝗲𝗰𝗲𝗻𝘁 𝗟𝗔 𝗳𝗶𝗿𝗲𝘀 🤍
 To those who’ve lost homes, pets, and loved ones, I’m sending love, strength, and support your way🫶🏼

I know many of my fellow Los Angelenos are living in hotels to this day, so I wanted to share some tips to help nourish yourself- no full kitchen needed 🌱💪

🌟These snacks are portable, non-refrigerated, and provide a good protein boost for energy throughout the day:

1️⃣ 𝗭𝗲𝗲 𝗭𝗲𝗲 𝗖𝗿𝘂𝗻𝗰𝗵𝗲𝗿𝘀: Dry roasted chickpeas, high in fiber and plant-based protein

2️⃣ 𝗧𝗵𝘂𝗿𝘀𝗵𝘄𝗼𝗼𝗱 𝗙𝗮𝗿𝗺𝘀 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗦𝘁𝗶𝗰𝗸𝘀: A savory, non-refrigerated chicken protein option

3️⃣ 𝗖𝗵𝗲𝗳’𝘀 𝗖𝘂𝘁 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗦𝘁𝗶𝗰𝗸𝘀: A convenient, high-quality beef or pork protein source that keeps you full longer

🍳No kitchen? No problem! Here are a few quick, nutritious meals you can whip up with minimal effort:

✔️Avocado Toast
✔️Microwaved Sweet Potatoes
✔️Canned Soup + Protein Add-ins

Let me know what you think if you try any of these ideas!💬

01/11/2025

Sending love to everyone affected by the LA fires🤍

I’ve been getting a lot of messages with questions about fridge/freezer food safety, so as a reminder:

‼️If you’ve been without power for more than 24 hours due to the fires, it’s important to take extra caution when it comes to the safety of your food. A fridge/freezer full of perishable items can quickly turn into a breeding ground for bacteria when temperatures rise above 40°F for more than 2 hours🌡️

Here’s what you need to know to keep your family safe:

❌ 𝗧𝗼𝘀𝘀 𝗔𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻: Meat, poultry, seafood, eggs, dairy (milk, cheese, yogurt) should be thrown away if they’ve been above 40°F for more than 2 hours. Even if they smell okay or look fine, bacteria grow quickly at room temperature and can cause foodborne illness.

❌ 𝗗𝗼𝗻’𝘁 𝗞𝗲𝗲𝗽 𝗟𝗲𝗳𝘁𝗼𝘃𝗲𝗿𝘀: Cooked foods that have been left in the danger zone (40°F–140°F) for too long are not safe to eat. This includes casseroles, soups, and sauces made with meat or dairy.

What’s Safe to Keep?
✅𝗕𝘂𝘁𝘁𝗲𝗿 (contains no protein)
✅ 𝗖𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀 (think soy sauce, BBQ sauce, mustard, ketchup, jams, and salad dressings) are typically fine as they contain high levels of salt or sugar, which act as preservatives
✅ 𝗨𝗻𝗼𝗽𝗲𝗻𝗲𝗱 𝗽𝗶𝗰𝗸𝗹𝗲𝘀, 𝗼𝗹𝗶𝘃𝗲𝘀, 𝗮𝗻𝗱 𝗳𝗲𝗿𝗺𝗲𝗻𝘁𝗲𝗱 𝗳𝗼𝗼𝗱𝘀 are usually okay
✅ 𝗙𝗿𝘂𝗶𝘁𝘀 𝘀𝘁𝗼𝗿𝗲𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗳𝗿𝗶𝗱𝗴𝗲 (berries, grapes, etc.), as long as they smell and look okay, they should be safe to keep
✅ 𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱𝘀 (even if frozen, like waffles)

🔒𝗙𝗼𝗹𝗹𝗼𝘄 𝗨𝗦𝗗𝗔 𝗚𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀 The USDA recommends that food should be thrown out if it’s been above 40°F for 2+ hours. When in doubt, throw it out. The risk isn’t worth it! Always check the temperature of your fridge and freezer with a thermometer (refrigerators should stay at 40°F or lower, freezers at 0°F or lower).

Stay safe, vigilant, strong, and healthy during this difficult time for our community🤍

01/03/2025

🎉 New year, new goals, and an exciting feature to kick things off! 🥳

I’m thrilled to be the featured dietitian in this article about zinc’s role in healthy aging💪✨

👉 𝗖𝗼𝗺𝗺𝗲𝗻𝘁 𝗭𝗜𝗡𝗖 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝘁𝗼 𝗿𝗲𝗮𝗱 𝘁𝗵𝗲 𝗮𝗿𝘁𝗶𝗰𝗹𝗲 & 𝗹𝗲𝗮𝗿𝗻 𝘄𝗵𝘆 𝘁𝗵𝗶𝘀 𝗺𝗶𝗴𝗵𝘁𝘆 𝗺𝗶𝗻𝗲𝗿𝗮𝗹 𝗱𝗲𝘀𝗲𝗿𝘃𝗲𝘀 𝗮 𝘀𝗽𝗼𝘁 𝗼𝗻 𝘆𝗼𝘂𝗿 𝗽𝗹𝗮𝘁𝗲 𝗶𝗻 𝟮𝟬𝟮𝟱!🥗💚

Wishing you a New Year full of wellness, balance, and fueling our bodies with what they need to thrive!🫶🏼

12/02/2024

🚨 CYBER MONDAY ALERT! 🚨

Stressed about your child’s nutrition, weight, or relationship with food?

It’s time to stop stressing and start thriving! 💪✨

For 𝗧𝗢𝗗𝗔𝗬 𝗢𝗡𝗟𝗬, get 𝟳𝟱% 𝗢𝗙𝗙 my SOS (Stop Over Stressing) Program with code 𝗖𝗬𝗕𝗘𝗥𝟭𝟵𝟵 - huge savings for a huge transformation! 🎉

✅ Learn about healthy habits that last

✅ How to cultivate a balanced
relationship with food for your child

✅ No more overwhelm for you as a parent, just results!

Don’t wait! Your child’s health is worth it 💚

⏳ Use code 𝗖𝗬𝗕𝗘𝗥𝟭𝟵𝟵 before midnight!

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗖𝗬𝗕𝗘𝗥” 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝘁𝗼 𝗰𝗹𝗮𝗶𝗺 𝘁𝗵𝗶𝘀 𝗖𝘆𝗯𝗲𝗿 𝗠𝗼𝗻𝗱𝗮𝘆 𝗱𝗶𝘀𝗰𝗼𝘂𝗻𝘁!

11/22/2024

Attention Parents! 📣

Have you noticed that your child struggles with sneaking food? Here is a quick word from Registered Dietitian, Jana Hand, on what might be the cause and how to navigate this in your home🍪🥨🍩

Sneaking food is just one of the challenges with feeding that Jana covers in her 6-week online course, 𝗦𝘁𝗼𝗽 𝗢𝘃𝗲𝗿 𝗦𝘁𝗿𝗲𝘀𝘀𝗶𝗻𝗴: 𝗮 𝗚𝘂𝗶𝗱𝗲 𝘁𝗼 𝗣𝗲𝗱𝗶𝗮𝘁𝗿𝗶𝗰 𝗪𝗲𝗶𝗴𝗵𝘁 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁!

Now through 12/1 use code 𝗔𝗪𝗩𝗣𝟭𝟵𝟵 to get 75% off Jana’s course! 🖥

🌟 Jana is one of the dietitians our doctors at Agoura West Valley Pediatrics often refer patients to. If you’re interested in hearing more nutrition related content like this, comment below! 🍏

11/15/2024

🎉 My third feature in – feeling so proud to be featured in Health Digest again this week!

This piece is all about kidney health & the powerhouse food that keeps those kidneys young and strong! 💪🥬💚

Click the link in my story or head to https://www.healthdigest.com to read the full article!

11/09/2024

🚀 Have you hit the dreaded weight loss “plateau”?

I’m here to tell you- it’s totally normal!!

Let’s get you back on track:

🔍 Check your routine! Are you sticking to your meal schedule? Tracking those extra bites? They add up! And how’s your activity level? A little more movement might be what you need.

⛽ Fuel right! Eating too few calories can slow things down, but so can overdoing it! Find that sweet spot by tracking your intake.

✨ Switch things up! Try smaller, more frequent meals to stay fueled without overdoing it.

What if you’ve stayed the course with your eating and are STILL experiencing a plateau?

➡️ SWIPE for my TOP 4 TIPS to help you get back on track!

📈 Remember: progress isn’t always linear, but every step counts!

You’ve got this!💪🏼

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗹𝗶𝗸𝗲 𝘁𝗵𝗶𝘀, 𝘀𝘂𝗯𝘀𝗰𝗿𝗶𝗯𝗲 𝘁𝗼 𝗺𝘆 𝗻𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿 𝗯𝘆 𝗰𝗹𝗶𝗰𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼!

10/30/2024

This is why I do what I do!💚

Reading through testimonials of families that I’ve helped makes me so grateful that I have the opportunity to make this much of a difference!✨

This family was looking for a “normal” solution to healthy eating that didn’t cause guilt & deprivation. I’m so happy to have helped them find the perfect balance!⚖️

📱 𝗩𝗶𝘀𝗶𝘁 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝗼𝗿 𝘁𝗼 𝗱𝗼𝘄𝗻𝗹𝗼𝗮𝗱 𝗺𝘆 𝗳𝗿𝗲𝗲 𝗿𝗲𝘀𝗼𝘂𝗿𝗰𝗲𝘀!

08/15/2024

What is The Blue Zone Diet?

➡️Swipe to see Blue Zone diet tips for creating your own blue zone diet!

Okinawa, Japan; Sardinia, Italy; Loma Linda, California are some of the regions in the world that house the longest-lived people. These regions are known as Blue Zones. The population within these zones often live longer and healthier lives due to their eating habits that offer a range of health benefits that includes:

👉🏻 Weight Management - Blue zone eating habits involve consuming fewer calories compared to other regions. They focus on nutrient dense foods that help maintain healthy weight and inhibit obesity
👉🏻 Reduced Risk of Chronic Diseases - The main focus of their diet is plant-based foods and healthy fats such as avocado and olive oil. This helps lower the risk of chronic conditions such as diabetes and types of cancer (pancreatic and breast cancer)
👉🏻 Cardiovascular Health - Legumes, nuts, seeds, and grains are food groups within their diet. These foods are known to reduce LDL (bad cholesterol) and decrease risk of heart disease.
👉🏻 Better Digestion - Their diet is rich in fiber (whole grains, fruits and vegetables) which promotes healthy digestion and prevent constipation.
👉🏻 Longevity - A diet rich in plant-based foods and minimally processed foods help support longevity and lower the risk of chronic diseases.

⭐️ The Blue Zone Diet is a well-balanced approach to eating that corresponds with many values of healthy living and contributes to improved mental and physical well-being.

📲 Please share this with anyone who might benefit from these tips

Address

5363 Balboa Boulevard
Encino, CA
91316

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm

Website

http://Www.helpinghandnutrition.com/

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