Shana Tatum RD LD, IFMCP

Shana Tatum RD LD, IFMCP As a registered dietitian nutritionist, I follow an integrative and functional medicine model.

Using food as medicine – balanced with good sleep, daily movement, stress reduction and meaningful relationships, optimal wellness is realized.

Summer Produce Picks for Energy + Hydration 🍉🥒When the temps rise, your produce can work double-duty, fueling your body ...
07/03/2025

Summer Produce Picks for Energy + Hydration 🍉🥒

When the temps rise, your produce can work double-duty, fueling your body and helping you stay hydrated.

Seasonal favorites like cucumbers, watermelon (don’t overdo this one, low in fiber and high in glucose), zucchini, leafy greens, and berries are rich in water, fiber, and nutrients that support:

✔️ Hydration at the cellular level
✔️ Smooth digestion
✔️ Balanced blood sugar for steady energy

I always recommend building meals around these summer stars; they’re light, refreshing, and a great way to feel your best through the heat.

What's your favorite way to enjoy them?

Fresh herbs like basil, mint, parsley, and cilantro do more than flavor your meals — they actively support your digestiv...
06/27/2025

Fresh herbs like basil, mint, parsley, and cilantro do more than flavor your meals — they actively support your digestive system. These herbs are rich in essential oils that calm inflammation, stimulate bile flow, and help reduce gas and bloating. For example, mint is known to soothe the digestive tract, while parsley is a gentle diuretic that supports kidney and liver function. Herbs also contain polyphenols that nourish beneficial gut bacteria. Try adding fresh herbs to soups, smoothies, salads, or infused water — it’s a simple way to turn your meals into medicine.

Simple shifts, like adding fresh herbs, can make a big difference in gut health. Let’s talk about a personalized plan that supports your digestion and overall wellness — reach out anytime.

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Bone health isn’t just about calcium — it’s about what your body can use. Vitamin D plays a critical role in helping you...
06/25/2025

Bone health isn’t just about calcium — it’s about what your body can use. Vitamin D plays a critical role in helping your body absorb calcium and support bone density. We get Vitamin D primarily through sunlight, but also through food sources like wild salmon, egg yolks, and mushrooms. In functional nutrition, we look at the network of nutrients that support bone health, including magnesium, vitamin K2, and protein.

Especially if you are perimenopausal, now is the time to test your Vitamin D levels and consider a DEXA scan for bone density, or even better, measure Collagen Cross-Linked N-Telopeptide (NTx), in the Urine to measure calcium breakdown. This breakdown process, called bone resorption, is a natural part of bone remodeling, but it can be accelerated in conditions like osteoporosis, where bones become brittle and fragile.

Supporting your bones and hormones starts with what’s on your plate. If you’re curious about nutrient strategies for bone health, I’d love to help — send me a message.

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Myth: You need caffeine or sugar to get through the afternoon.Fact: Natural energy comes from balanced blood sugar, nutr...
06/18/2025

Myth: You need caffeine or sugar to get through the afternoon.

Fact: Natural energy comes from balanced blood sugar, nutrient-rich foods, and hydration.

To support energy, your mitochondria (the energy powerhouses of your cells) need B vitamins, magnesium, antioxidants, and stable glucose levels. Foods like broccoli, eggs, and nuts deliver that support. Broccoli offers B vitamins for cellular energy. Eggs deliver choline and protein. Nuts give you healthy fats and magnesium to support sustained energy. Caffeine can be helpful for some people, but real energy is built from the inside out.

Your energy doesn’t have to depend on caffeine or sugar. Let’s create a real-food plan that helps you feel your best every day. Contact me to learn more.

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The darker the color, the deeper the benefits. Blue, purple, and indigo foods — like blueberries, blackberries, purple c...
06/03/2025

The darker the color, the deeper the benefits. Blue, purple, and indigo foods — like blueberries, blackberries, purple cabbage, and eggplant — are high in anthocyanins, compounds shown to support brain health, cardiovascular function, and cellular repair. These pigments help protect your body from oxidative stress and inflammation, which are underlying drivers of aging and chronic disease. In functional nutrition, we recommend rotating these foods into your diet several times a week, especially for cognitive support. Try frozen wild blueberries in your oatmeal or roast purple cauliflower as a vibrant side dish.

Food is one of the most powerful tools we have for long-term health. If you’re ready to support your brain and body naturally, reach out to get started.

https://buff.ly/Kb4F4PI

Yellow and green vegetables are a daily staple in a functional nutrition plan. Yellow produce — like yellow peppers, lem...
05/29/2025

Yellow and green vegetables are a daily staple in a functional nutrition plan. Yellow produce — like yellow peppers, lemon, and golden beets — contains compounds that fight oxidative stress and support healthy inflammation levels.

Green foods — especially dark leafy greens, cruciferous vegetables, and herbs — are foundational for detoxification, hormone metabolism, and gut health. These foods are rich in folate, magnesium, chlorophyll, and sulforaphane — compounds your body uses every day to stay in balance.

Even small changes can help: add a handful of spinach to your smoothie or sauté broccoli with garlic for dinner. Functional nutrition starts with simple, targeted choices.

Functional nutrition starts with small, intentional changes. Let’s create your personalized roadmap to wellness — contact me to learn more.

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Let’s kick off our color series with red and orange foods. Red foods like tomatoes and berries contain lycopene and anth...
05/27/2025

Let’s kick off our color series with red and orange foods. Red foods like tomatoes and berries contain lycopene and anthocyanins, which are powerful antioxidants that support heart health and cellular repair. Orange foods like sweet potatoes, carrots, and squash are rich in beta-carotene, a precursor to vitamin A that supports vision, skin health, and immune resilience. What’s powerful about these foods isn’t just their vitamin content — it’s how they work together with other nutrients in your body. Try pairing them with a healthy fat source (like olive oil or avocado) to enhance absorption. Color isn’t just pretty — it’s functional.

Want help bringing more color (and nutrition) to your plate? I’d love to work with you to build meals that nourish from the inside out. Reach out anytime.

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When your plate is full of color, it’s full of life. Each color in fruits and vegetables reflects unique phytonutrients ...
05/22/2025

When your plate is full of color, it’s full of life. Each color in fruits and vegetables reflects unique phytonutrients — natural compounds that support specific functions in the body. Red and purple pigments are often anti-inflammatory and protective for the heart and brain. Green compounds support detox pathways and gut balance. Orange and yellow pigments are packed with antioxidants that support skin, vision, and immune health. In functional nutrition, we look at your plate not just for calories, but for information, and color tells us a lot.

Over the next few weeks, I’ll break down what each color offers and how to incorporate them into your everyday meals.

Eating the rainbow can transform how you feel — and it’s simpler than you think. Contact me to explore personalized nutrition built around your body’s needs.

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Spring is the season of renewal — and that includes your plate. Instead of thinking about “cutting out” foods, think abo...
05/20/2025

Spring is the season of renewal — and that includes your plate. Instead of thinking about “cutting out” foods, think about crowding in the good stuff.

Adding more fiber-rich greens, hydrating fruits, and detox-supportive vegetables can naturally nudge out processed options and support your body’s innate detox pathways.

Cruciferous vegetables like broccoli and cauliflower are rich in compounds that activate liver enzymes. Citrus supports lymphatic drainage, and herbs like cilantro help the body eliminate heavy metals. Functional nutrition is about supporting your body with what it needs, not restricting what it doesn’t.

Not sure where to start with a pantry or plate refresh? Let’s create a plan together. Contact me for personalized nutrition support this season.

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Ever wonder if you might be missing key nutrients? Nutrient deficiencies are more common than many people realize — even...
05/06/2025

Ever wonder if you might be missing key nutrients? Nutrient deficiencies are more common than many people realize — even for those eating what they consider a healthy diet. In my practice, I often see deficiencies in important minerals like vitamin D, magnesium, iron, and selenium. I also see antioxidant levels, such as alpha lipoic acid, vitamin C, and vitamin A, running low. B vitamins — especially B1, B2, B3, and B9 — are also common gaps.

The only way to know for sure if you are deficient is through testing. Micronutrient testing looks beyond standard lab work and evaluates nutrient levels within your white blood cells — offering a more accurate picture of what your body has available for long-term use. This allows us to create a nutrition plan that is highly personalized, focusing on replenishing specific nutrients through food and, when appropriate, short-term supplementation.

If you’re interested in learning more about how to test for deficiencies and create a nutrition plan tailored to your body’s needs, I’d love to help guide you through that process.

Learn more about my services at: https://buff.ly/ZguUU7D

As the weather warms up, your hydration needs increase, but hydration isn’t just about drinking more water. It’s about h...
05/02/2025

As the weather warms up, your hydration needs increase, but hydration isn’t just about drinking more water. It’s about helping your cells actually absorb that water by getting enough electrolytes like sodium, potassium, and magnesium.

One of my favorite ways to support hydration naturally is through food. Think cucumbers, watermelon, citrus, and leafy greens — they’re water-rich and full of minerals. Add a squeeze of lemon or a pinch of sea salt to your water to make it more absorbable. And remember, thirst isn't always your first sign of dehydration — fatigue, brain fog, and muscle cramps often show up first.

Hydration is foundational to feeling your best. Let’s build a nutrition plan that works for your body and your lifestyle — contact me to get started.

https://buff.ly/ZguUU7D

When we eat with the seasons, we give our bodies exactly what nature intended for that time of year. Seasonal foods are ...
04/30/2025

When we eat with the seasons, we give our bodies exactly what nature intended for that time of year.

Seasonal foods are more nutrient-dense, fresher, and often more flavorful — because they’re harvested at their peak.

During the Spring, that means enjoying produce like asparagus, strawberries, radishes, and artichokes. These foods are more than just delicious — they’re functional, too.

Asparagus helps support the gut microbiome with prebiotic fiber.

Strawberries offer a vitamin C boost for immunity and collagen production.

Radishes support liver detox and digestion, while artichokes are rich in antioxidants and promote healthy bile flow.

When possible, shop local — not just for freshness, but because supporting your local food system is one of the best things you can do for your health and the environment.

Curious how seasonal eating can support your health goals? Reach out for personalized nutrition guidance rooted in real food.

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MEET SHANA

Finding wellness through the power of food – balanced with good sleep, daily movement, stress reduction and meaningful relationships, I deeply believe optimal wellness and vitality can be realized. I also utilize testing to detect nutrient deficiencies as we together develop a targeted plan for your health goals. Through this whole health centered approach, my hope is to empower clients to step into and find their own healthy balance.

As a member of the Dietitians in Integrative and Functional Medicine Practice Group with the Academy of Nutrition and Dietetics and a member of the Institute of Functional Medicine, particular attention is given to individualized and personalized care. I am especially interested in the relationship between mental health and dietary and lifestyle influences. Awareness of triggers and mediators combined with modifiable lifestyle factors can restore balance and prevent further cognitive decline.