UpBeet Nutrition

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UpBeet Nutrition

Janelle Bigelman | RD LDN MS

03/28/2026

Everyone is so focused on what to cut out…
but no one talks about what to ADD IN 👇

– More lean protein → keeps you full + supports metabolism
– More whole, minimally processed carbs → better energy, fewer crashes
– More consistent meals → less overeating, better hormones

🚫 Skipping meals
🚫 Over-restricting
🚫 Cutting entire food groups

…usually backfires.

The goal isn’t to eat less.
It’s to eat better + more strategically.

Start here:
• Build your meals around protein
• Swap, don’t eliminate
• Eat consistently (yes… breakfast matters)

Sustainable results > extreme rules.

🫜 Upbeet tip: If your diet feels hard to stick to, it’s probably too restrictive.

—

03/22/2026

A few of my go-to Aldi finds lately 🛒

Eating well doesn’t have to be complicated (or expensive) — it’s about knowing what to look for!

– Zero sugar kombucha (gut health without added sugar)
– High-protein yogurt + protein pudding (easy protein wins)
– Wild-caught salmon (simple, high-quality protein + omega-3s)
– Avocado oil + olive oil (better fats for cooking)
– Stevia-sweetened staples (cuts added sugar)
– Protein pancake mix (quick, low sugar + actually filling)
– Chickpea pasta + mac & cheese (higher fiber + protein swap)
– Almond flour (less refined, healthy fats, great for baking)
– Chia + flaxseed (fiber + omega-3 boost)
– Better-for-you frozen meals (busy day staples)
– Pickles (low-cal, gut-friendly, salty snack)
– Energy bars with real ingredients + dates (clean quick fuel)
– Turmeric + ginger shots (anti-inflammatory boost)
– Pink strawberries 🍓 (because so pretty and delicious)

Healthy doesn’t mean perfect — it means being prepared and having your kitchen stocked!

Save this for your next Aldi run ✅

03/21/2026

Not going to lie… traveling throws me off sometimes!
New time zones, different routines and that little voice that says “you’re getting off track.”

I thrive on structure, so being out of my routine can feel uncomfortable and provoke anxiety.
And no — I didn’t lift every day. But that’s okay! Your body (especially mine) can use a break sometimes.

Nonetheless, I got the opportunity to try TWO of the nicest hotel gyms I’ve ever seen!! One in Zermatt, Switzerland and the other in Barcelona, Spain.

Little reminder: progress isn’t about perfection — it’s about adaptability.
Your routine can flex without falling apart. As a practitioner, I KNOW and preach this. But I’m also human, and sometimes my OCD voice needs a little push being silenced 🫠

03/17/2026

Eating my way through Switzerland and Spain - proof that you can still eat in a nutrient-dense way while traveling abroad!

Travel doesn’t have to mean falling off track — it just looks and tastes a little different.

A few things that helped me stay consistent while eating out almost every meal:

🫜 Prioritize lean protein first (build meals around it)
🫜 Don’t skip any meals → it leads to overeating later
🫜 Keep meals simple (grilled, baked, sautéed > fried)
🫜 Add color as much as you can (veggies, fruit, fresh sides)
🫜 Walk everywhere — it adds up more than you think
🫜 Enjoy the experience without the “all or nothing” mindset

It’s not about being perfect… it’s about staying grounded in your habits no matter where you are, so you feel your best and have the energy to explore and enjoy yourself to the maximum!

02/08/2026

What 125 grams of protein looks like in a day as a dietitian, without any supplements.
No extremes, no complicated recipes—just consistent choices built around lean, high-quality protein sources like egg whites, low-fat cottage cheese, chicken and other simple staples.

For most active adults, a good target is about 0.8–1 gram of protein per pound of body weight to support satiety, muscle maintenance, recovery and body composition goals.

It’s not about perfection—just building meals that make hitting your protein goal feel easy and realistic.

02/05/2026

Weight loss requires a calorie deficit — but going too low can backfire.
Research shows aggressive restriction slows resting metabolism, increases hunger hormones, reduces satiety signals, and accelerates muscle loss.
These adaptations increase fatigue, cravings, and the risk of weight regain.
A moderate, individualized deficit supports sustainable fat loss and long-term health.

Refs: Hall 2016; Rosenbaum & Leibel 2010; Müller 2015; Dulloo 2015

01/20/2026

A workout isn’t always about intensity.
Sometimes it’s just an act of self-care — choosing to move, breathe and be present in my body and mind.
Showing up for myself.
Again. And again. And again. And again…

01/12/2026

The new food pyramid: what it gets RIGHT… and where updates can be made:

The updated Dietary Guidelines food pyramid makes some important improvements — and with a few thoughtful tweaks in my version, it becomes even more practical for long-term health.

What it gets right:
✔️ Prioritizes fruits and vegetables as the foundation
✔️ Includes fresh, frozen and canned produce, making healthy eating more accessible
✔️ Encourages whole grains over refined grains
✔️ Focuses on overall dietary patterns, not perfection
✔️ Reinforces limits on added sugars, saturated fat and ultra-processed foods

Why I added plant-based proteins:
Plant-based proteins aren’t about always replacing animal foods — vegan or not, they’re about diversifying protein sources and consuming additional nutrients.

Including foods like:
• Beans and lentils
• Soy foods (tofu, edamame)
• Nuts and seeds

helps:
✔️ Increase fiber intake (most Americans fall short)
✔️ Support heart and metabolic health
✔️ Naturally keep saturated fat lower, making it easier to stay under the

11/23/2025

Thanksgiving can feel tricky when you’re trying to eat healthy or manage blood sugar — but it doesn’t have to be all or nothing!

You can absolutely enjoy the foods you love and make a few intentional swaps that help you feel more energized, balanced and satisfied (without the crash). It’s ok to allow yourself to indulge moderately too!

Here are examples of 5 swaps that keep the flavor but support steadier blood sugar, are more nutrient-dense and heart-healthy:
🦃 Roasted turkey > glazed ham
🥔 Cauliflower mash > mashed potatoes
🍠 Roasted sweet potatoes > marshmallow casserole
🥗 Whole grain stuffing > boxed mix
🥧 Crustless pumpkin pie > traditional

The goal isn’t perfection — it’s balance.
Eat what you love, listen to your body, and most importantly, enjoy the day with those you love most!

10/08/2025

🍳 Breakfast for Stable Blood Sugar!

Shoutout to my 88-year-old patient for sharing this breakfast inspo! Starting your day with protein + healthy fat + fiber helps keep blood sugar steady and crushes mid-morning cravings. Science backs it! 💡

Tips for optimal blood sugar at breakfast:
🫜 Protein first – eggs, Greek yogurt, or cottage cheese
🫜 Add healthy fats – avocado, nuts, seeds, olive oil
🫜 Include fiber – berries, oats, whole grains, veggies
🫜 Limit refined carbs & sugar – skip sugary cereals and pastries
🫜Timing matters – eat within an hour of waking for better metabolic control

💡 Food order matters too: Start with protein & fiber, then enjoy carbs. Blood sugar spikes are lower when carbs come last.

Example: Veggie omelet + avocado + ½ cup oats with berries = sustained energy all morning!

05/30/2025

Cappadocia, you are officially the most incredible place I've ever had the privilege of visiting! Argos Hotel, you exceeded all my expectations and helped in providing myself some healthy fuel, joyful movement and restorative relaxation through my adventures 🫶🏻

03/12/2025

Happy Registered Dietitian Day! Being a dietitian isn’t just a career — it’s a calling. Helping people nourish their bodies, build healthier relationships with food and reach their wellness/health goals every single day brings me SO much joy and fulfillment. Grateful every day for the chance to make a difference and for each and every one of my 100+ patients who have trusted me along the way 🥰

Address

1399 SW 1st Ave; Suite 102
Miami, FL
33130

Website

http://www.UpBeet-Nutrition.com/

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